Friday 190201
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Arm over front bearhug escape“Omar”95 pound barbell Thrusters, 1015 Bar-facing burpees95 pound barbell Thrusters, 2025 Bar-facing burpees95 pound barbell Thrusters, 3035 Bar-facing burpeesU.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored … Read More

Thursday 190131
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Every minute on the minute Shoulder Press 1x.  Then add 10/5lbs.  Continue until failure and then Push Press and then Push Jerk.With time left over…“Death by Pull-up”then…“Death by belly buster”

Wednesday 190130
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Row 200m/150mBurpees Max Reps4 RoundsRow 200m/150mKettlebell Snatch Max Reps4 RoundsWork 2 minutes/Rest 3 minutesAlternate between couplets

Tuesday 190129
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Clean 7×1Seated Box Good Mornings 3×5Sissy Squat 3×8-12Tally up 3 minutes of an L-Sit progressionCalf Raises 3×20

Monday 190128
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Knuckle HangFront Body Line DrillWall Facing HandstandWork 30s/Rest 30s3 RoundsHandstand PracticeBetween sets Seated Pancake Good Morning or Straddle UpCrossFit Open 11.5Power Clean 145#/100# 5xToes to Bar 10xWallball 15×20 minute AMRAP

Wednesday 180123
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Specialty Squat 5×3Between sets PVC Bend Over and Knuckle Hang 30sReverse Hyper-Load up with 50% of you best back squat 3×10Tally up GHDSU 50xTally up 100′ of Lateral Band Walks