Category WOD

Tuesday 10.12

TUESDAYStrength: Push Jerk5-3-3-2-2 WOD: 3 RoundsRun 600m20 Handstand Push-ups S: Run 400m, 20 STOH 75/55L1: 20 STOH 95/65Rx+: Strict HSPU Extra Work1. EMOM 14mO: 5 DB Bench, heaviest ableE: 5 Single Arm DB Row, heaviest able 2. 100 Kb Swings…

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Saturday 10.9

SATURDAYStrength: High Bar Back Squat5-5-5-5, then 1-1-1 heaviest able WOD: 10m AMRAPRun 200m10 Power Clean 135/95 S: 75/55L1: 95/65Rx+: 155/105 Extra Work1. 100 Walking Lunges wearing weight vest 2. 30 Muscle Ups for time, 10m cap

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Friday 10.8 : “McGhee”

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his…

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