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W.O.D.

191122

"Hammer" U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. Five rounds, each for time, of: 5 Power cleans 135/9510 Front squats 135/955 Jerks 135/9520 Pull-upsRest 90 seconds

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191121

Kettlebell Snatch 3-3-3Then - For Time50 AbMat Sit Ups25 Kettlebell Swings 53/3540 AbMat Sit Ups20 Kettlebell Swings 53/3530 AbMat Sit Ups15 Kettlebell Swings 53/3520 AbMat Sit Ups10 Kettlebell Swings 53/3510 AbMat Sit Ups5 Kettlebell Swings 53/35

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191120

Bench Press 3-3-3Then - AMRAP 109 Shuttle Runs 10m10 Weighted Box Step Ups 50/35 - 24/20Burpee Broad Jump 10m10 Ring Dips

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191115

EMOM 81 Clean1 Hang Squat Clean1 Squat Clean1 CleanThen - AMRAP 105 Cleans 155/10510 Toes to Bar15 Wall Ball 20/14

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191113

Rounds For Time30 Alternating Dumbbell Snatch 50/3520/16 Push Ups10 Jumping Alternating LungesThen - Deadlift 3-3-3

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191113

For Time15 Burpee Box Jump Overs 24/20Row 1000/800m15 Burpee Box Jump Overs 24/20Echo Bike 2/1.8 Miles15 Burpee Box Jump Overs 24/20

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191111

EMOM 102 Hang Squat SnatchThen - AMRAP 12Using the Rep Scheme2-4-6-8-10...Hang Squat Snatch 95/64Lateral Burpee Over BarRing Dip

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191108

CrossFit Games Open 20.5For Time*40 Muscle Ups 80 Calorie Row120 Wall BallComplete the work in any order and rep scheme that you like.Tie Break time when Wall Ball and Rowing is complete.* 20 Minute Time Cap

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