SATURDAY
Warmup: 3 Rounds of
30 seconds static hold on pullup bar
50 meter bear crawl
10 weighted box step ups
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Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
"Daniel"
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
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Sunday
Sunday Funday @ 7 am ~ Everyone Welcome even Non-Members!
Amnesty - pick a workout you may have missed during the week, pick another gym’s WOD, makeup one of your own or work on a skill ~ the box is your open canvas!
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MONDAY
Warmup: 2 Rounds of
300 meter row
10 box jumps
10 med ball cleans
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Buy-in: 2x1 min max rep wall balls 30/20# with 1 minute rest between each set
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Strength: Seated Dumbell Press 4x12 - Athlete picks weight
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WOD: On the 3 minute x 8 Rounds of
5 Back Squats 135/95# ~ taken from the floor
10 Deadlifts 135/95#
15 Ab mat situps
