Category WOD

Saturday 7.24

SATURDAYStrength: High Bar Back Squat5-5-5-5-5 WOD: 12m AMRAP12/9 Cal AB9 Power Snatch 95/653 Wall Climbs S: 65/45L1: 75/55Rx+: 115/75 Extra Work1. 5 Rounds20 Burpees*20 Air Squats*20 Step Ups 24/20, alternating legs*20 GHD Situps *Wear weight vest for these movements

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Friday 7.23

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the…

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Thursday

THURSDAYStrength: Strict Press3-3-3-3-3 WOD: For Time3 RoundsRun 400m25 KB Swings 53/3535 Double Unders S: 35/26 KB, 70 SinglesRx+: 70/53

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Tuesday 7.20

TUESDAYStrength: High Bar Back Squat5-4-3-2-2 WOD: 21-15-9Pull-upsBurpees– 5 Thrusters 135/95 after each round S: Jumping Pull-ups, 65/45L1: 115/75Rx+: Chest to Bar Pull-ups Extra Work1. Squat Stance Deadlift5×3, done e90s 2. EMOM 12mO: 5-10 Ring DipsE: 10-15 GHD Situps

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