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Tuesday Feb 25th WOD


Strength: 12min EMOM

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell = 69% of 3-Rep Back Squat


14 MIN EMOM Minute 1: 8 Front Alt Rack Lunges + 4 Push Press Minute 2: Max Reps Box Jump Overs (24/20) (115/75RX+)(Rx95/65)


Score:  Number of Box Jump Overs ONLY Goal: Choose a box height that will allow you to get at least 10-15 per round.  Choose a weight that you can go unbroken on Lunges and Push Press If you choose the appropriate weight you should be able to complete the lunges and push presses in 30-40 seconds.

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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