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February 14 WOD

Metabolic Conditioning: Vanessa B-Day Wod - Deck of VanessaAce & King = 1 Deadlift (75% or 1RM)Queen = 54 Double UndersDeuce & Jack = 2 OHS (75% of 1RM)Spade = KBSwings Club = KB SDLHPHeart = Situps Diamond = Pushups

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February 13 WOD

Metabolic Conditioning: 7 min amrap3 Thrusters(95/65)3 PullupsAdd 3 reps each round(3/3, 6/6, 9/9, 12/12 etc)

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February 9 WOD

Metabolic Conditioning: "T"5 rounds100m Run10 Squat Clean Thrusters(115/75)15 Kb Swings(70/53)100m Run - Rest exactly 2 minutes

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