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Saturday

Warmup: Coaches Choice

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 Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.  This "Harper" Hero WOD was first posted on crossfit.com as the workout of the day for December 26, 2015

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

This "Harper" Hero WOD was first posted on crossfit.com as the workout of the day for December 26, 2015

"Harper"

23 Minute AMRAP

9 Chest to Bar Pullups 

15 Power Cleans 135/95#

21 Air Squats 

400 meter run with plate 45/35#

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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 --> Everyone welcome

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Monday

Warmup: 7! of

Pushups

Ring Rows

KB Deadlift

Calories row

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Strength: Front Squat 3x5, 3x3, 2x8

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WOD: 3x 5 minute AMRAP of

3 Power Cleans

10 Calorie Row

2 minute rest between rounds

***Athlete Picks starting clean weight

***Athlete must add 10-20# to the clean each set!

Example:

1st AMRAP --> 135# clean + 10 cal row 

2nd AMRAP --> 155# clean + 10 cal row 

3rd AMRAP --> 175# clean + 10 cal row 

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