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W.O.D.

181016

For Time 50 Double Unders 50 Sit Ups 25 Kettlebell Swings 53/35 40 Double Unders 40 Sit Ups 20 Kettlebell Swings 53/35 30 Double Unders 30 Sit Ups 15 Kettlebell Swings 53/35 20 Double Unders 20 Sit Ups 10 Kettlebell Swings 53/35 10 Double Unders 10 Sit Ups 5 Kettlebell Swings 53/35

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181015

AMReps 10 2 Overhead Squats 2 Pull Ups 4 Overhead Squats 4 Pull Ups 6 Overhead Squats 6 Pull Ups 8 Overhead Squats 8 Pull Ups 10 Overhead Squats 10 Pull Ups 12 Overhead Squats 12 Pull Ups 14 Overhead Squats 14 Pull Ups 16 Overhead Squats 16 Pull Ups 18 Overhead Squats 18 Pull Ups 20 Overhead Squats 20 Pull Ups Back Squat 5-5-5

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181012

"McGhee" Complete as many rounds in 30 minutes as you can of: 5 Deadlifts 275/185 13 Push-ups 9 Box jumps, 24/20 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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181011

Squat Clean 3-3-3 Then - AMRep 7 Row 1000/800m Then With The Time Remaining Complete as Many Reps As Possible of: Hang Squat Clean 95/64

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181009

3 Rounds For Time 10 Snatch 115/75 10 Lateral Burpees Over Bar 50 Double Unders Then - Bench Press 5-5-5

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181008

For Time 40 Wall Ball 20/40 30 Pull Ups 30 Wall Ball 20/14 20 Pull Ups 20 Wall Ball 20/14 10 Pull Ups Then: Back Squat 5-5-5

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181005

Hang Squat Snatch 3-3-3 Then "Randy" 75 Snatches 75/53 In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Officer Simmons left behind a wife and two children.

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181004

AMRAP 12 Row 1000/800m (Buy In) 10 Burpees 20 Wall Ball 20/14 30 Double Unders Then - Front Squat 5-5-5

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