Wednesday Dec. 18, 2019

HAPPY BIRTHDAY WOD Jen Liberato

12/17/88 age 31. Welcome back!!!

skill

Bent Over Rows 3x8

Pendlay Rows 3x6

WOD

1 Round of:

31 Romanian Dead Lifts (135/185)

31 Burpee Box Jumps

31 Hans Stand Pushups

1 Min rest—-

then,

2 Rounds of:

12 Toes to Bar

17 Dead Lifts (135/225)




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Tuesday, Sept. 22, 2020

HAPPY BDAY medium Mike. skill Man Makers 4x6 (35/50) WOD 4 Rounds Run 2 laps or 2 Min cardio 8 Bench Press/wipers 10 Power Snatches (75/115) 12 Wall Balls 14 Bent over Rows (75/115)

Monday, Sept. 21, 2020

Skill Clean n Jerks 2x6, 2x4, 2x2 WOD 50 Air Squats ***25 55 Overhead plate Squats (15/25) ***50 60 Back Squats (85/125) ***75 * = Lateral Bar Hops (R/L=1)

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