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Saturday

Warmup: 3 Rounds of

30 seconds static hold on pullup bar

50 meter bear crawl

10 weighted box step ups

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With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. 

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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Sunday 

Sunday Funday @ 7 am ~ Everyone Welcome even Non-Members!

New Hours: 7 am Sunday Funday, 8 am & 9 am Amnesty/Open Box

Amnesty - pick a workout you may have missed during the week, pick another gym’s WOD, makeup one of your own or work on a skill ~ the box is your open canvas!

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Monday

Warmup: 2 Rounds of

300 meter row

10 box jumps

10 med ball cleans

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Buy-in: 2x1 min max rep wall balls 30/20# with 1 minute rest between each set

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Strength: Seated Dumbell Press 4x12 - Athlete picks weight

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WOD: On the 3 minute x 8 Rounds of

5 Back Squats 135/95# ~ taken from the floor

10 Deadlifts 135/95#

15 Ab mat situps

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