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Saturday

Warmup: Coaches Choice

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In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

WOD: "Badger"

3 Rounds for Time

30 Squat Cleans 95/65#

30 Pullups

800 meter run

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Crew ~ Everyone is Welcome to come and join the fun!

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Monday

Warmup: 3 Rounds of

200 meter row

15 OHS

10 KBS

20 Ab Mat situps

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Buy-in: 15 minutes of shoulder mobility ~ coaches choice

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Strength: Seated OLY bar Shoulder Press 6x3

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WOD: For Time

30-20-10 of

Hang Clean 95/65#

Pushups

*with 2 rope climbs after each set

 

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