Super Saturday
Warmup: 3 Rounds
200meter row
10 GHD Situps
10 GHD Back Extentions
10 KBS
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"Roy" - Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon, and Olivia.
5 Rounds for time
15 Deadlifts 225/185#
20 Box Jumps 24/20"
25 Pullups
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Sunday Funday
Amnesty - Pick a workout you may have missed during the week or work on a skill
** 7 am group run - Everyone welcome!
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Monday
Warmup: 10 minutes of
10 banded pull aparts
8 Dips
6 kbs
4 burpee box jumps
2 HSPU's
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Buy-in: 150 DU's for Time
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Strength 1: 4 Rounds ~ not for time
12 seated dumbbell presses
12 dumbbell high pulls
12 dumbbell rows (6 each arm)
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Strength 2: 6x3 Snatch Grip Shoulder Press (keep the bar in front of head)
*With 10 plate raises after each set
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WOD: 5 Rounds for time
5 Shoulder to Over-head 155/95#
10 toes to bar
15 pushups
