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W.O.D.

200327

5 Rounds For Time30 Double Unders15 Kettlebell Swings (Pick Load)10 Kettlebell Flip Squats (Pick Load)** Video on FB. Don't break the floor.

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200326

Run 1 MileRest as neededThen - Death by Burpee Broad JumpPlace 2 lines on the floor 4 feet apart.Each rep starts with the fingers behind the line and ends with the heals over the opposite line.Burpee must be performed with both feet moving at the same time. No Step Ups!They will be done like a Bar Facing Burpee, but the bar is 4 feet wide. Scale distance between jumps.

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200325

5 Rounds For Time5 Dumbbell Facing Burpees 5 Single Arm Dumbbell Thrusters (R) Pick Load5 Dumbbell Facing Burpees 5 Single Arm Dumbbell Thrusters (L) Pick Load

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200323

"Blackjack"For Time20 Push Ups1 Sit Ups19 Push Ups2 Sit Ups18 Push Ups3 Sit Ups17 Push Ups4 Sit Ups16 Push Ups5 Sit Ups15 Push Ups6 Sit Ups14 Push Ups7 Sit Ups13 Push Ups8 Sit Ups12 Push Ups9 Sit Ups11 Push Ups10 Sit Ups10 Push Ups11 Sit Ups9 Push Ups12 Sit Ups8 Push Ups13 Sit Ups7 Push Ups14 Sit Ups6 Push Ups15 Sit Ups5 Push Ups16 Sit Ups4 Push Ups17 Sit Ups3 Push Ups18 Sit Ups2 Push Ups19 Sit Ups1 Push Ups20 Sit Ups

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200320

AMRep 7Dumbbell Man Maker Use two dumbbells if you have them. If you only have one, skip the row on the non-dumbbell side and then switch hands each rep. See the attached video for a demo of the dumbbell man maker. You can also get creative if you don't have dumbbells and use a sandbag or something else with some weight, skip the row and add 2 pushups per rep (for a total of 3). Man Maker Demo

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200318

Home WOD 15 Rounds For Time25 Sit Ups15/10 Push Ups Ab Mat if you got one. If you don't have one, but want one? You can buy one on Amazon or Rogue, or you can borrow one from the gym. Text me and we can arrange a time for you to get one.

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200313

"Jack" Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. AMRAP 2010 Push Press 115/8510 Kettlebell Swings 53/3510 Box Jumps 24/20

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