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Saturday Hero “Erin” 10/26/13

Hero: Erin Five rounds for time 40 pound Dumbbells split clean, 15 reps 21 Pull-ups   Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.  

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Friday 10/25/13

K3CF Skill: Snatch Grip Deadlift – 3×5 -Time to work on that grip and shoulder strength Overhead Squat – 3×5 -Introduce a heavy but manageable weight. One legged Kettlebell Deadlift – 3×5 R/L   WOD: For Time -3,6,9,12 of Snatch Grip Deadlift (115/85#) Burpees   K3CF Cool Down: Shoulder Mobility with Bands 4min

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Thursday 10/24/13

Work: Front Squat – 3×5      -Get after it today, work up to 80% and go for 5+ WOD: 17 Pushups Run 400 17 Pullups Run 400 17 Burpees Run 400 17 Wall Balls Run 400 -Done- (15:00 time cap)   Cool down: 2:00 each side Couch Stretch  

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Wednesday 10/23/13

Work: a) Split Jerk 5×3      -Increase weight from last week. Perform 5 working sets at 75% or above. b) “Perfect Burpees” 3×7       -Practice your “hit the deck” and flexion back to your feet. Perfect form at a sustainable pace c) 6 rounds of :30/:30 Pullups       -Pick a […]

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