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Friday 180420

“Jack”Shoulder to Overhead 115#/75# 10xKettlebell Swing 53#/35# 10xBox Jump 24″/20″ 10×20 minute AMRAPArmy Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in … Read More

Wednesday 180418

Front Rack Lunge 5×6Accessory Work 5 setsPerson 1: Row for caloriesPerson 2:  Cycle through 3 static holds.  Person 1 can only work while Person 2 in the hold.  14 minute AMRAP

Monday 180416

PVC Bend Over with Voodoo Band 10x(10s), Wall Squat 10x(10s)-3 RoundsSnatch 1x/Power Snatch 1xKneeling Jump 2xSquat Clean and Jerk 115#/75#Burpee Box Jump 24″/20″9-7-5x

Friday 180413

“Wood”Run 400mBurpee Box Jumps 24″/20″ 10xPower Clean 95#/65# 10xThrusters 95#/65# 10xRest 1 minutes5 RoundsAustralian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, … Read More

Thursday 180412

Specialty Deadlift 3x-Trap bar, deficit, bands, chains, snatch grip, etcDepth Box Jump 3xPush-ups Air Squat Sit-upsWork 25s/Rest 15s7 Rounds