Warm-up: 10 minutes of
100 meter row
30 meter crab walk
10 box step-ups
30 banded monster walk steps
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Buy-in: 1 min Max rep Dead Hang Pullups
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Strength: Back Squat 6x1.5 @ 50% BW
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WOD: 20 Min AMRAP
5 Power Cleans 155/95#
20 Double Unders
Dumpster Dash
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Endurance: meet at ECC @ 6 am
10x Box Jump Suicides
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Warmup: **Coaches Choice**
Come see what the coach has up his sleeve!
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"Blake"
4 Rounds for Time
100 Foot OH Walking Lunge 45/35# Plate
30 Box Jumps 24/20"
20 Wall Balls 20/14#
10 HSPU's
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Amnesty - Pick a workout you may have missed during the week or work on a skill
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Warm-up: 10 Minutes of
10 Reverse Hypers
10 Banded Pull Aparts
10 Banded Chest Flies
10 Frog Hops
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Buy-in: 40 Wallballs for time 20/14#
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Strength: Push Press - 1x10, 2x6, 2x3, 3x1
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WOD: OTMx 12 Minutes
3 Power Jerks @ 3/4 BW - Taken from the floor
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Cash Out: 100 OH Walking Lunges ~ Not For Time
*Athlete can pick any object or weight!
*Self Regulated Rest
Warmup: 5 Rounds
5 pullups
10 pushups
15 Air Squats
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Buy-in: 1 min max rep box jumps
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Strength: Shoulder Press 1x10, 3x8, 3x3
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For Time: 5-4-3-2-1
Rope Climbs
Floor Presses 1/2 BW
Deadlifts 1/2 BW
