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Happy Birthday Muriel!


Wishing a happy Birthday to Muriel!

Skill: T2b/progressions

Conditioning: Partner WOD. Split Reps evenly

30 minutes to complete:

60-40-20 reps of Calorie on SKi Erg, Bike or Rower (split cals btwn partners) Toes to bar/K2C

Rest 2:00

3 rounds: 20 pull ups/ring rows 200 double unders/400 singles 20 Hang Power Snatches (95/65) 20 single-arm DB hang clean & jerks (50/35) 5 per arm

Rest 1:00

60-40-20: Planking Burpees Ab Mat Sit ups


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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

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