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Thursday Oct 15th WOD

Happy 54th Birthday Melissa Harris!!!!


Strenth: Bench Press

4x 5 @ 85%


Triple set:

Bicep Curls 3 x 12 each arm

Tricep Ext 3x 12



Conditioning WOD:

Melissa Harris Bday wod!


15min AMrap

6 hang cleans (155/105)(135/95)

6 push press (155/105)(135/95)

10 alt db snatches 50/35)

15 weighted situps 45/25

54 Dubs

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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups