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Wednesday Dec 8th WOD

Reminder: There is NO 9:30am class today 12/8

Conditioning: 30min AMRAP

20 HSPU/Kneel & Press

30 T2b/ Knee Raises

40 Hang Power Cleans (135/95)(125/85)(115/75)

50 Alt DB snatches (50/35)(45/35)

50 Slam Balls

40 KBS (70/55)(55/35)

30 Pull ups/ Rows

20 Push ups

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30 min AMRAP: Partner WOD 80 Dubs 40 Front Squats (125/85)(115/75) 32 DB Snatches (50/35)(40/25) 20 Pull ups 1000m row Split reps evenly

Strength: 10min EMOM 1 Snatch Grip Deadlift 2 Hang Power Snatchs 2 OHS Conditioning: Snatch DT 5 rounds for time: 12 Deadlifts 95/65 lbs 9 Hang Power Snatches 6 Overhead Squats

MEF STORE IS LIVE!!! PLEASE READ THIS POST BEFORE PURCHASING! All of these garments we have had in the past so size according to past purchases. CREWNECK: RUNS SMALL and is more of a FITTED sweatshirt

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