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Monday Feb 15th WOD

Updated: Feb 15, 2021

Warm up: 3 Rounds

5 Dislocates

5 Scap Retractions

10 Band Pull aparts

10 DB Powell Raise both arms

10 Plate Rotations

10 Seated overhead plate press



Strength: Find a New 1RM Shoulder Press

Conditioning:

12 MIN EMOM

6 Push Press (125/85) (115/75)

8 Box Jump Overs (Rx+ = 10 BJO)



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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