Please wear red, white, and blue today! 1. Skill: Movement Prep 2. “Murph”* For Time: Run 1 Mile 100 Pull Ups 200 Push Ups 300 Air Squats Run 1 Mile In memory of Navy Lieutenant Michale Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. *Partition the pull-ups,…
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9am Community Trial Class 1. Skill: Movement Prep 2. 4 Rounds For Time: Run 200m 30 Lateral Hops (Over Dumbbell) 20 Single Arm Overhead Dumbbell Lunge (50/35, 10/side) 10am Member’s Class 1. Skill: Movement Prep 2. With a Partner, 8 Rounds For Time (4 Each): Run 200m …
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1. PRIMER: Hang Snatch High-Pull+Hang Power Snatch+Overhead Squat 3×2+2+2, rest as needed.* 2. Hang Snatch 3×5-BUILD to tough load. Rest 2-3 minutes between sets. 3. Front Squat 3×3-BUILD to tough load. Rest 3-4 minutes between heavy sets. *Use loads that allow for perfect technique. Post WOD Optional: This weeks active recovery or… Grab…
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1. Performance: Strict Handstand Push Up-Max Reps Consecutive/1-2×60% Unbroken, rest as needed between sets. OR Fitness: Strict Handstand Push Up-1 Minute AMRAP/1-2×60% any way, rest as needed between sets. 2. 30-20-10 For Time: Push Press (115/75) Calorie Row Toes-to-Bar…
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