WOD

Monday 10202014

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Run 400 Meters
3 rounds
10 Second chinup hang
10 OHS
10 Ground curl ups
WOD
21.15.09
OHS @ 115
T2B


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Saturday 10182014

ANNIE
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Friday 10172014

Row 500 meters &
3 rounds
10 Push Jerk
10 Med Ball Clean
10 Push Jerk
WOD
21 Clean and Jerk
15 Muscle Ups
09 Rope Climb

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Thursday 10162014

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Run 800 meters
3 rounds
9 PVC Pass Thru
21’ Bear Crawl
15 Good Mornings

2.2.2.2.2
Bench Press
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WIRN #40

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13 Hours in Benghazi
Mich Zuckoff

This Account of the Benghazi incident is recounted here with the main focus on the men who fought that night, and his book ends with a quiet coda watching the survivors make their way back home In assembling these primary accounts of those 13 hours, Zuckoff has done work future historians will find indispensable, and the bigger picture will have to be painted elsewhere
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Tuesday 10142014

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Run 400 Meters
3 rounds
10 Front Squat
10 SDHP
10 Push Press

Diane
21.15.09
Deadlift @ 225
HSPU
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Monday 10132014

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Row 500 meters &
3 rounds
10 Air Squats
10 Deadlifts
10 Press

21.15.09
GHD Back Extension
GHD Sit Ups
Repeat 3 times

"Sunchips give you wings"
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Saturday 10112014

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Row 45 Calories
Repeat 3 times
Rest 3 minutes between rounds
R1 @ damper 10
R2 @ damper 5
R3 @ Damper 1
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