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Friday April 23rd WOD

Strength: 10m EMOM

1 Snatch Grip Dead Lift

1 Hang Power Snatch

2 OHS

*increase weight as you go



Conditioning:

21-15-9

DB Deadlifts (50/35)(40/35)

HSPU/Kneel & Presss

DB Squat Cleans (50/35)(40/25)

*400m run after ever set of Squat Cleans

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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