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Saturday

Warmup: Coaches Choice

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*Special 7 am Hero Workout - Murph!

Anyone is welcome*

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Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

WOD: "Monti"

5 Rounds for Time

50 Weighted Step-ups with a 45/25# dumbbell on 20" box

15 Power Cleans 135/95#

50 Weighted Step-ups with a 45/25# dumbbell on 20" box

10 Snatches 135/95

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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 Welcome!

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Monday

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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Buy-In: 4x12 Reverse Hypers

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Strength: Back Squat 12-9-6-3 ~ Increasing Loads

*with 100 meter row after each set

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WOD: 7 Rounds for Time

10 Over-head Med ball walking lunges 20/14#

10 Wall Balls 20/14#

 

 

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