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Tuesday Sept 8th WOD

Happy 55th Birthday to Keith!!

(We will be having a bday wod for Keith on Thursday since he will not be at the gym on his actual bday)


Deadlift 5x3

(5 sets of 3 reps)


4 Rounds

10 Thrusters (115/75)(95/65)

15 Box Jumps

55  Double Unders

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Conditioning: For Time Partner WOD (Split reps) 1,200m/1000m row 60 Hang Power snatches (115/75)(95/65) 60 Handstand pushups/ Kneel and Press 800m/600m row 40 Hang Power Cleans (115(95/65)75)(95/65) 4

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: Push Press 5x3 (Increase weight each set) Conditioning: 3 Rounds 200 Meter Run 15 Power Snatch (115/75)(95/65) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

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