Saturday - Special edition of "Murph"
Warmup: 4 Rounds of
10 cal row
10 shoulder pass-throughs
10 pushups
10 ab mat situps
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Buy-in: 1xmax rep deadhang pullups
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Strength: Push Press 8x6 ~ Increasing Loads
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WOD: For Time 10! of
Push Press 155/95#
Pullups
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Endurance: meet at YMCA Pool @ 6 am
1x300, 1x1000, 1x100, 4x50 meters
Warmup: Coaches Choice
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Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.
WOD: "Monti"
5 Rounds for Time
50 Weighted Step-ups with a 45/25# dumbbell on 20" box
15 Power Cleans 135/95#
50 Weighted Step-ups with a 45/25# dumbbell on 20" box
10 Snatches 135/95
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew - Everyone Welcome!
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Warmup: 12 minutes of
300 meter row
10 ball slams
10 slam ball front squats
20 weighted situps
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Buy-In: 4x12 Reverse Hypers
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Strength: Back Squat 12-9-6-3 ~ Increasing Loads
*with 100 meter row after each set
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WOD: 7 Rounds for Time
10 Over-head Med ball walking lunges 20/14#
10 Wall Balls 20/14#
Melanie and Sir Michael flying high at the 530 class
Warmup: 4 Rounds of
200 meter row
20 meter butt kicks
15 Air Squats
10 KBS
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Buy-in: 10 minutes of Double Under or Triple Under Practice
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Strength: Thrusters: 1x10, 2x6, 3x3 ~ Max Loads
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WOD: OTMX22 Minutes
Odd Minutes: 3 Thrusters 135/95
Even Minutes: 6 Toes to Bar
