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Thursday Aug 15th WOD


Strength: Bench Press (take 90% of 1 RM)

1x8 @ 65 %

1x6 @ 75 %

1x4 @ 85 %

1x4 @ 90 %

Tricep Ext 3x10

Barbell Bicep Curl 3x12

Conditioning:

3 Rounds, Every 4 Minutes: (12min total) 3 Bar Muscle-ups 6 Toes to Bar 9 Deadlifts (225/155) 15/12 Calorie Assault Bike or Ski Erg or Calorie Row


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups