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Friday, February 5, 2016

Skill
4 sets
50ft farmers carry pillar to pillar twice
crimp heaviest 2 plates you can fit in each hand

WOD
EMOM 14
Min 0,4,8,12- 40 D/Us or 30 sec worth of work
Min 1,5,9,13-10 Burpees to a Target
Min 2,6,10,14-5 Muscle Ups L2) 2 MU Attempts L1) 6 C2B
Min 3,7,11 – Rest

Thursday, February 4, 2016

 

Strength

5×3 OHS
Climbing in weight

 

WOD

EMOM

Death by Pull
Up

Wednesday, February 3, 2016

Hero WOD
Carse

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, OH, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, NM, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

Tuesday, February 2, 2016

Strength
With a running clock
0-8 every 2 mins – start at 60% 1RM and increase each round
3 Position Snatch High hang/Mid hang/Floor – power or squat
8-16 every 2 mins – reduce load to start, then increase each round
2 Position Snatch Mid/Floor – power or squat

Skill
L3)-5×10 HSPU
L2)-4×10 HSPU
L1)5×10 Seated DB press, choose weight