Happy 30th Birthday Amber!
Conditioning: 30 Min Amrap
"Dirty 30"
30 Box Jumps
30 Pull ups
30 KBS
30 Knee to Elbow
30 Push Press (95/65)
30 Ab Mat Sit ups
30 Wall Ball
30 Burpees
30 Dubs
*Split Reps evenly
Wednesday July 24th WOD
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See AllHAPPY BELATED BDAY WOD GINA KRAMER: STRENGTH: 10MIN EMOM 1 POWER CLEAN 1 HANG POWER CLEAN 3 PUSH PRESS CONDITIONING: 15MIN AMRAP 5 HANG POWER CLEANS (135/95) 5 BOX JUMP OVERS (24/20) 4 AMERICAN KETTLE
30 min partner AMRAP: Split reps evenly) 10 Deadlifts (135/95)(125/85) 10 Hang power cleans 10 Front squats 10 Push Jerks 10 Back squats *at 0:00, 10:00 and 20:00, row 600m/400 (split row as desired)
Strength: Strength: 10 min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 2 OHS Conditioning: 8 Sets: Each Set is the following movements done UNBROKEN: 3 Front Squat (135/95)(125/85)(115/75) 3 Thru
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