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Monday 10/07/13

Work: Run 2×800 (for time) *2-3min rest between WOD: “Cindy” 20min AMRAP of: 5x Pullups 10x Pushups 15x Airsquats Cool Down: Roll out Body 5min   Tweet

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Category: Hero
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Saturday Hero 10/05/13

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived […]

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Friday 10/04/13

Skill: (20:00) 3 position Clean (High Hang, Low Hang, below the knees) *do not drop the bar or reset between positions* WOD: “Helen” 3 rounds for time: Run 400m 21 American KB swings (53#/35#) 15 Pull-ups (15:00 time cap) Cool Down: Pick a weakness and mobilize for 5:00 Tweet

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Thursday 10/03/13

Skill: a) Yay Thrusters!! (15:00) Work up to a heavy set of 8 b) Work on Toes-2-bar (4:00) WOD: 3 rounds, 3min each, 1min rest per round of: 5 Toes-2-Bar 10 Ball Slams 15 Goblet Squats  Cool Down: 400m jog Rower Drill   Tweet

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