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21st July 2014

The Lewis’ B-Day WOD

Athletes can choose either WOD to do. Make sure you leave a birthday message in comments on the whiteboard for Mike, Beth, or both.

Beth.Beth turns 40

3 Rounds for time
7 pistols(alternate legs)
19 Thrusters(95/65)
40 Burpees
400m Run

7 is for July
19 is for my birthday date
3 is for my number of kids

MikeLMike turns 40

For Time:
Run 400
1-15ft Legless Rope climb
40 Double Unders
2 Muscle Ups
40 Double Unders
4 Handstand Pushups
40 Double Unders
8 Clean and Jerks(155/105)
40 Double Unders
16 Deadlifts(275/185)
40 Double Unders
32 Wallballs(20/14 @ 10ft)
40 Unbroken Double Unders
Run 400m





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