1. Skill: Movement Prep 2. “Nate”* 20 Minute AMRAP: 2 Muscle Up 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. *Ride this…
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1. Build to a heavy single:* Snatch+Overhead Squat OR Clean & Jerk *Athletes Choice. 2. 5 Rounds For Max Power Cleans** :30s Max Rep Power Cleans (135/95) :30s Barbell Front Rack Hold **Post your part 1 weight and the total number of…
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1. Skill: Movement Prep 2. With a Partner For Time: 3 Rounds of: 600m Medicine Ball Run (20/14)-Together 40 Calorie Row/Assault Bike-Any way. 20 Burpees-Any way. Intermediate/Masters: (14/12) On-Ramp: 400m Run (14/12 or unweighted) 15 Burpees-Any way. *SAVE THE DATES* -Friday, October 26th: FREE Friday! Bring a…
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1. Skill: Movement Prep 2. From 0:00-8:00: Strict Press-Build to heavy single. + From 8:00-16:00: Front Squat-Build to heavy single. + From 16:00-26:00: Deadlift-Build to heavy single. *Post your strict press, front squat, and deadlift weight to the whiteboard. 3. Post WOD…
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