3 rounds for time of:
Run 400 meters
30 Overhead squats, 35Kg/ 25Kg
21 Pull-ups

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Complete as many rounds as possible in 20 minutes of:
52.5 Push press 10 reps
10 KB Swings, 24kg
10 Box jumps, 24 inch box

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


For time:
Run 1.6 Km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6Km

Scaled WOD’s will be on the board tomorrow guys!

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Muscle Up Progression


Handstand Push Ups

Kettlebell Swings 20kg/24kg

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Swedish Armed Forces, Afghanistan

Seven rounds for time of:

3 Front Squat, 80kgs
7 L-pull-ups

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Two rounds for time of:

200 Double-unders
50 reps of 60kg Overhead Squat
50 Pull-ups
Run 1.6km

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Five rounds for time of:
70kg (50kg) Deadlift, 12 reps
70kg (50kg) Hang power clean, 9 reps
70kg (50kg) Push jerk, 6 reps

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“Angie “

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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5 Rounds for time

400m Run

15 Overhead squats 42.5kg / 30kg

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