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2/2 WOD

Deadlift - 18 Minute Running Clock

5 - 5 - 5 - 5 - 5

70% 1-Rep Max



Rudy's Birthday WOD

HAPPY HAPPY BIRTHDAY RUDY!!

For Time - 24 Minute Time Cap

100 Meter Double Plate Carry

52 Burpees

100 Meter Double Plate Carry

52 Box Jumps

100 Meter Double Plate Carry

52 Pull-ups / Ring/Bar Rows

100 Meter Double Plate Carry

52 Alternating Dumbell Snatches

100 Meter Double Plate Carry

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7/18 WOD

Barbell Lunge 4x10/10 Then Squat Snatch EMOM 9 Minutes #1 - 3 Light #2 - 2 Moderate #3 - 1 Moderate + Then EMOM 24 Minutes #1 - 15/12 Cal Row #2 - 10 Toes-to-bar or 15 Knees-to-chest #3 - 10-12 Burpee

7/17 WOD

Power Snatch 6x2 Every 90s Then Snatch Pull 5x3 (Moderate to heavy) Then 4 Rounds 4 Minutes Work / 90s Rest 400 Meter Run 12 Bar Facing Burpee Max Power Snatch with time remaining (95/75)

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Happy B-Day Rudy!!!

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LOL I feel like apologizing for making people do sooo many reps . My bad!

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