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Thursday 180524

Odd: Floor Press 2xEven: Skin the Cat or Tally up 30s of protraction and retractionWork every 90s-12 Rounds“Donny”Deadlift 225#/155#Burpees21-15-9-9-15-21x

Monday 180521

Tabata Hanging L-Sit/HandstandPull Aparts, Kick-up to Handstand 10x, Bear Crawl-3 RoundsBack Squat 2x then sprint 50mWork every 2 minutes-6 Rounds“DT” Deadlift 155#/115# 12xHang Power Clean 155#/115# 9xPush Jerk 155#/115# 6x 5 Rounds

Friday 180518

“Sean”Chest to Bar Pull-up 11xFront Squat 75#/55# 22×10 RoundsU.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, … Read More

Wednesday 180516

Odd: Weighted Dip 2xEven: Sub Maximal Pull-up Work Work every 90s-16 RoundsCrossFit Open 13.2Shoulder to Overhead 115#/75# 5xDeadlift 115#/75# 10xBox Jump 24″/20″ 15×10 minute AMRAP

Tuesday 180515

Odd: Clean/Power Clean/Front SquatEven: Shuttle Sprint 25y/25yWork every 90s-16 RoundsOverhead Squat 115#/75#Kettlebell Swing 70#/53#21-15-9x

Monday 180514

Odd: Pause Push Jerk 3xEven: Pull-up Progression 3xWork every 90s-10 RoundsPerson 1: Run 200mPerson 2: Tally up Burpees10 minute AMRAP thenPerson 1: Run 200mPerson 2: Tally up calories on rower10 minute AMRAP

Friday 180511

“Zembiec” Back Squat 185#/125# 11xStrict Burpee Pull-up 7xRun 400m5 RoundsU.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight … Read More

Thursday 180510

Snatch/Power Snatch/Snatch Balance then Sprint 50mWork every 2 minutes- 10 RoundsDeadlift 185#/125# 5xBox Jump 30″/24″ 7×7 minute AMRAP