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    Wednesday 09/17/14

    Skill / Strength

    Back squat: 5×5 @ 80%
    Clean pull+hang clean+clean
    3+2+1 x5 @ 70%

     

    WOD

    3 rounds

    21 wall balls (14 lb / 20 lb)
    15 toes to bar
    9 deadlifts (155 lb / 225 lb)
  • Thursday 09/11/14

    Skill

    3×5 strict press @70%

     

    WOD

    In Honor of 9/11

    13 strict handstand push ups
    Then 2 rounds 
    9 Deadlifts (225 lb / 315 lb)
    11 Burpee pull ups
    2001 Meter run

     

    “One of the worst days in America’s history saw some of the bravest acts in Americans’ history.
    We’ll always honor the heroes of 9/11.
    And here at this hallowed place, we pledge that we will never forget their sacrifice.”

    —President George W. Bush at the Pentagon in 2008

     

    “With almost no time to decide, [your loved ones] gave the entire country an incalculable gift. They saved the Capitol from attack. They saved God knows how many lives. They saved the terrorists from claiming the symbolic victory of smashing the center of American government. … They allowed us to survive as a country that could fight terror and still maintain liberty and still welcome people from all over the world from every religion and race and culture as long as they shared our values, because ­ordinary people given no time at all to decide did the right thing.”
    —President Bill Clinton in Shanksville, Pa., in 2011

     

  • Tuesday 08/26/14

     

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    .WOD

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    AMRAP – 12 Minutes:
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    200 m run
    10 deadlifts (125 lb / 185 lb)
    5 burpee box jump overs


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    die
    ..
     

     

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