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*Marine Corps Birthday* HERO WOD “HANSEN” 5 Rounds For Time: (40min cap)30 Ketllebell Swings 32/24kgs MRX 24/16kgs 30 Burpees 1″ jump clap hands over head30 Wallball Sit-Ups 20/14 MRX 20/10 or GHD Sit-ups *compare to 13 Jan 19; 26 Nov 2017; 2 Oct 16* Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an […]

12min Deadlift Build-up & Prep for WOD “The Walking Dead 5K” by DB 5 Rounds For Time: (33min cap) 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 1000m Run / Row or 2.5k Bike *compare to 2 Nov 20; 8 Oct 15* Curls & Stretching 2×15 Barbell Curls30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lower back/trunk Twist, Splits) 2×15 Kettlebell

For Time: (30min cap)800m Run / Row or 2k Bike21 Left Arm Dumbbell Thrusters 50/35lbs MRX 35/20 21 Chest to Bar RX+ Strict C2B MRX Pull-Ups21 Right Arm Dumbbell Thrusters600m Run / Row or 1.5km Bike15 Left Arm Dumbbell Thrusters15 Chest to Bar RX+ Strict C2B MRX Pull-Ups15 Right Arm Dumbbell Thrusters400m Run / Row or 1km Bike9 Left Arm Dumbbell Thrusters

HERO WOD “JJ” For Time: (25min cap)1 Clean 185/135lbs MRX 125/85 10 Parallette Handstand Push-Ups MRX Handstand Push-Ups 2 Cleans9 Parallette Handstand Push-Ups MRX Handstand Push-Ups3 Cleans 8 Parallette Handstand Push-Ups MRX Handstand Push-Ups4 Squat Cleans (185/135 lb) 7 Parallette Hanstand Push-Ups MRX Handstand Push-Ups 5-6 – 6-5 – 7-4 – 8-3…9 Cleans2 Parallette Handstand Push-Ups

14min Build-up to 3RM Hang Snatch 6 Rounds For Time: (18min cap) 6 Bar Facing Burpees 9 Hang Power Snatch Power 12 Wallball Sit-ups RX+ GHD Sit-ups Barbell weights = 95/65 RX+115/75 MRX 75/55lbs Wallball weights = 20/14 MRX 20/10lbs Core/Flexibility/Mobility Development 2 sets 10 Snatch Sotts Press 1min High Plank Hold to 1min Low Plank

16min Build-up to 3RM Bench Press 12min AMRAP: 12/10 Calorie Row / Bike or 200m Run6 Ring Dips RX+ Ring Strict MRX Bar Dips9 Sumo Deadlifts 185/125 RX+225/155 MRX135/95 12/10 Barbell Push-Ups MRX Push-Ups Core & Grip Development 100m KB/DB Farmers Carry2×12 KB/DB Push-Ups100m Plate Pinch Carry2×12 KB Bottoms Up Curl to Strict Press ************************************************************ FREE NUTRITION

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 Wallball Sit-Ups10 Pull-Ups RX+Chest to Bar MRX Ring Rows **Athletes Choice on which AMRAP to

13min Cluster Build-up of:1 Power Clean to 2 Hang Power Clean to 3 Thrusters For Time: (16min cap) 3 Rounds of: 5 Power Cleans 115/75 RX+135/95 MRX 85/60 5 Thrusters 50 Double-Unders Rest 2min 3 Rounds of: 5 Hang Squat Clean Thrusters10 Over Box Jumps 24/20” RX+30/24 MRX20/18 Core Development & Stretching 15 Glute Ham Raises30sec

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP:Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups6 Over the Bar Burpees 4min REST “FREDDY” 13min AMRAP:Buy-in Treat of 800m Run / 2km Bike Then 13 Hang Power Snatch 95/65 MRX

Snatch Cluster Build Up E2MOM x 14min *1 Snatch to 1 Hang Snatch* “KettleBell Killed the CrossFit Star” by DB For Time: (16min cap) 13 Kettlebell Swings 24/16kgs RX+ 32/24kgs 1 Goblet Squat 24/16kgs RX+ 32/24kgs 12 Kettlebell Swings 2 Goblet Squats 11 Kettlebell Swings 3 Goblet Squats *Continue pattern until 1 Kettlebell Swing and 13