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W.O.D.

181219

"Half Nate" Chief Petty Officer Nate Hardy was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. AMRAP 10 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings 70/53

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181213

"Filthy 50" -OR- "Dirty 30" If you are unfamiliar with these workouts? May we suggest the "Dirty 30???

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181213

Deadlift 3-3-3 Then - Using the Rep Scheme 3-6-9-12... AMRep 8 Deadlift 225/165 Lateral Burpee Over Barbell Chest to Bar Pull Up

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181106

For Time: 10 One Arm Alternating Dumbbell Snatches, 50/35 15 Box Jump Overs 24/20 20 One Arm Alternating Dumbbell Snatches, 50/35 15 Box Jump Overs 24/20 30 One Arm Alternating Dumbbell Snatches, 50/35 15 Box Jump Overs 24/20 40 One Arm Alternating Dumbbell Snatches, 50/35 15 Box Jump Overs 24/20 Then - Deadlift 5-5-5

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