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Saturday “Hero” 09/14/13

“Klepto” 4 rounds for time of: 27 Box jumps, 24″ box 20 Burpees 11 Squat cleans, 145 pounds U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire […]

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Friday 09/13/13

Skill: Kettlebell Snatch – Warm-up then: 1:00/1:00 x 4 of “no drop snatches” Wod: 5 rounds for time (16:00 time cap) 400m Run 10 Medball Clean 10 Chest to Bar Pullups Cool Down: Couch Stretch + 2×2:00 in the deep squat.     Tweet

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Thursday 09/12/13

Skill: a) Deadlift 5×5 (15:00) b) Handstand Push-up Progressions (15:00) Test: Max number unbroken Double-unders  (3 tries) Cool down: 2x 10-15 GHD Roll out back   Details at GymnasticsWOD Tweet

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Wednesday 09/11/13

Skill: Clean + Jerk – Work up to a Heavy Single (15:00) WOD: “Grace” – 30 Reps for time Clean + Jerk @ 135# Cool Down: Roll-out Back, Couch Stretch 2x 10-15 Pushups Tweet

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