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Thursday

Strength: Front Squat 3x3 @ 70-80% of 1RM

WOD: 3x30 Wall Balls (20/14#) with 1 min rest between each round – 2 min rest then,

3x30 KBS (55/33#) with 1 min rest between each round

Endurance: 6am @ ECC

We will jog as a group to the Old ECC Box (the start) we will then run:

1 x 2 Mile,

2 x 2 Mile, or

3 x 2 Mile

Rest is 3-5 minutes between intervals

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Friday

“Isabel”

30 Snatches for time 135/95#

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Saturday

“Wilmot”

6 Rounds for Time (RFT)

50 Squats

25 Ring Dips

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.

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Sunday

Amnesty – Make up a workout that you may have missed or come in to work on a skill