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Tuesday Sept 26th Bday Wod

Unfortunately it’s that time of year again!

Unfortunate for me because, well, it’s my birthday and 44 is BLAH.

Unfortunate for you all because you get to enjoy my bday WOD filled with STEPHSTERS!! 🤣🤣🤣🤣🤣🤣

Strength: 12min EMOM

Even: 4 Front Squats

Odd: 6 Back Squats

Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that #


Conditioning: 4 Sets

Each Set is 4 Rounds of:

4 Hang Squat Cleans (115/75)

4 Stephsters (115/75)(95/65)

26 Dubs

Stephster: 1 rep = Reverse Lunge Left Leg + Reverse lunge Right Leg + Thruster

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Conditioning: 30min Amrap 30 Push Presses (125/85)(115/75)) 30 Pull-Ups 30 Sumo Deadlift High Pulls (125/85)(115/75) 30 Sit-Ups(45/25) 30 Toes-to-Bars 30 Push-Ups 30 Slam Balls 30 Back Squats 125/85)(

Planks! Strength: Deadlift 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Conditioning: 15min AMRAP 6 Box Jump Overs (24/20) 5 Power Cleans (115/75)(95/65) 6 Hang Squat Cleans 5 Thrusters

PLANKS! Strength: Shoulder Press 10 @ 65% 8 @75% 6 @ 80% 4 @ 85% Condiitoning: EMOM for 5 Rounds Min 1: 15 Dumbbell Floor Press Min 2: 12 Push Press (125/75)(95/65) Min 3: 40 Double Unders Min 4: RE

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