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3 Rounds, Each For Time: 400m Run, ROW or 1km Assault Bike21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Kettlebell Goblet Squats 9 Handstand Push-Ups RX+ Parallette MRX 2/4″ Rise9 Chest to Bar Pull-Ups RX+ Bar Muscle-Ups MRX Pull-Ups15 Hand Release Push-Ups RX+ feet on Wallball 21 WallBall Shots 20/14lbs to 10/9′ RX+ 11/10′ MRX 20/10lbs […]

HERO WOD “JORGE” For Time:30 GHD Sit-ups MRX WallBall Sit-ups 20/14 15 Squat Clean 155/105 MRX 115/7524 GHD Sit-ups MRX WallBall Sit-ups 12 Squat Clean18 GHD Sit-ups MRX WallBall Sit-ups 9 Squat Clean12 GHD Sit-ups MRX WallBall Sit-up 6 Squat Clean6 GHD Sit-ups MRX WallBall Sit-up 3 Squat Clean U.S. Coast Guard Chief Petty Officer

Bench Press E3MOM 6 – 4 – 2 – 3 – 4 – Max reps 12min AMRAP 12 Hang Power Cleans 115/75 RX+ 135/95 MRX 95/65 6 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18 3 Burpee Heel Tap/Foot Clap Over Bar Core Development 1 min Hip Extension Hold15 Back Extensions1min Bird Dog Plank Hold (30sec

Thruster Build Up E2MOM 3 – 1 – 2 – 1 – 1 For Time: 5 Thrusters 115/75 RX+ 135/95 MRX 95/65 10 WallBall Sit-ups 20/14 MRX 14/10 200m Run or ROW or .5k Assault Bike 10 Thrusters 20 WallBall Sit-ups 400m Row or RUN or 1k Assault 15 Thrusters30 WallBall Sit-ups 800m Run or ROW or 2k Assault Bike 10 Thrusters 20 WallBall Sit-ups or 1k Assault Bike

“Dead Dawgs” by DB 2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Russian Swings 24/16 RX+32/24 MRX 20/12 5 Toes to Bar Rest 2min 2min AMRAP: 5 Deadlifts1 Rope Climb 15′ or 10 Pull-Ups MRX 10′ or 10 Ring Rows Rest 2min2min AMRAP: 10 Russian

Power Clean & Shoulder to Overhead – Hang Power Clean & Shoulder to Overhead E2MOM 4 Power Clean & Shoulder to Overhead 4 Hang Clean & Shoulder to Overhead 3 Power Clean & Shoulder to Overhead 3 Hang Clean & Shoulder to Overhead 2 Power Clean & Shoulder to Overhead 2 Hang Clean & Shoulder

Squats E2MOM Overhead Squat 5 – 3 – 1 Front Squat 4 – 2 – 1 Back Squat 3 – 2 – 1 **Build up To a Heavy 1rep each lift and continue to build up throughout all lifts without having to drop back down in weight** “Double Jump Delerium” by DB 3min AMRAP: 11

“VIOLA” 20min AMRAP: 11 Power Snatch 95/6517 Pull-Ups13 Power Cleans U.S. Army SSG Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an IED. Originally from Keller, Tx, Viola was an engineer assigned to the 3rd Bn, 7th SF Group at Eglin AFB, Fl. He was awarded numerous

“The Running Chipper” by DB For Time: 200m Run10 Muscle-Ups Bar or Ring MRX Rupee Chest to Bar 200m Run20 Kettlebell Goblet Squats400m Run30 WallBall Sit-Ups 20/14lbs MRX 20/10 400m Run40 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 600m Run50 Doubles or Ski/Mogul Jumps Over Kettlebell 400m Run40 Hand Release Push-Ups400m Run30 Toes to Bar200m Run20 WallBall Burpees 20/14lbs

Presses E2:30MOM 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 3 Rounds For Time:21 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 15 Shoulder to Overhead 95/65 RX+ 115/75 MRX 75/55 9 Bar Dips RX+ Ring Dips (Muscle-Up into)6 Handstand