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Monday 10/14/13

Work: Pullups – work on your Kipping Pullups for 5:00 Pistols – work on your Pistols for 5:00 Overhead Squat 3×10 – 5:00 PVC or light load on Overhead Squat – work on dropping into the hole while heels down   WOD: 1) EMOM for 5:00 – Pullups + Double Unders *Pick a scheme that […]

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Saturday “Hero” 10/12/13

“Hansen” Five rounds for time: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups *Substitute for regular sit-ups – see video below for Abmat sit-ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his […]

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Friday 10/11/13

Work, Part A: 2 parts, alternate between Deadlift 7×2 Static Holds 7 sets *Shoot for 15-30 seconds on the hold and get better or even each round   Work, Part B: *Best Efforts* – perform the following for max effort and record your score 3 sets of Pushups 3 sets of Pullups *Pushups are not […]

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Thursday 10/10/13

Work: 2 parts, alternate between Front Squat 7×2 Row 7×10 Calories *Big Full Pulls on the 10 calorie row. *Work as a team, if the rowers are full, do another front squat set then get a row in. Make sure you get 7 sets in each. Help your partner and get on and off the […]

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