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Happy 40th Bday Mike Nolan!

Wishing Mike Nolan a happy 40th Birthday ! Enjoy your day!


"Fatal 40"

40 Wall Balls (20/14 lb)

40 Hang Cleans (125/85)(95/65 lb)

40 Kneel & Press

40 Front Squats (125/85)(95/65 lb)

40 Push-Ups

40 Box Jumps (24/20 in)

40 Kettlebell Swings (70/55)(55/35)

40 Toes-to-Bars

40 DB Lunges (45/25)

40 Hang Power Snatches (95/65 lb)

40 Mountain Climbers

40 Sit-Ups

40 Burpees

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Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

Wednesday March 3rd WOD

Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time

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