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Thursday Sept 9th WOD

Happy Birthday to everyone's favorite Ninja....Danielle!! Hope you enjoy your day!!


Strength: Bench Press

1x10 @ 60%

1x10 @ 65

1x8 @ 70

1x8 @ 75

1x8 @ 65%


Bicep Curls 3x10

Tricep Ext 3x10


Conditioning:

9 rounds

9 Deadlifts (185/155)(155/135)

7 T2B/ Knee to Chest

7 DB Hang Power Cleans (50/35)(40/25)

4 Pull ups/ Ring Row

4 HSPU/ Kneel & Press


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Saturday Feb 24th WOD

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Friday Feb 23rd WOD

Conditioning: “OPEN 17.5” 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders or 70 Single Jump Ropes

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