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W.O.D.

200124

EMOM 5 1 Snatch1 Hang Squat Snatch1 Squat SnatchThen - EMOM 51 Clean1 Hang Squat Clean1 Squat Clean1 JerkThen - AMRAP 5Squat Snatch 135/95Rest 3 MinutesAMRAP 5Squat Clean & Jerk 135/95

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200123

"Nate" Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.AMRAP 20 2 Muscle Ups4 Handstand Push Ups8 Kettlebell Swings 70/53

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200122

Death By Burpee Shuttle Run 10With a continously running clock perform: 1 Burpee Shuttle Run, 10 m in the first 1 min 2 Burpee Shuttle Runs, 10 m in the second 1 min 3 Burpee Shuttle Runs, 10 m in the third 1 min ...Then - Immediately upon Failure of Burpee Shuttle Runs - Death By 10 metersWith a continuously running clock perform: 10 Meter Shuttle Run 10 m in the first 1 min, 10 Meter Shuttle Run 20 m in the second 1 min 10 Meter Shuttle Run 30 m in the third 1 min ...Then - Bench Press

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200121

Power Clean 3-3-3Then - For Time50 Double Under50 Sit Up5 Clean 205/13540 Double Under40 Sit Up4 Clean 205/13530 Double Under30 Sit Up3 Clean 205/13520 Double Under20 Sit Up2 Clean 205/13510 Double Under10 Sit Up1 Clean 205/135

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200116

Alternating EMOM 103 Squat Cleans (Pick Load)3 Shoulder to Overhead (Pick Load)Then - For Time30 Lateral Burpees Over Bar30 Clean & Jerks 135/95

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200115

AMRAP 1510 Burpee Shuttle Runs 10m15 Kettlebell Swings 53/3510 Chest to Bar Pull UpsSingle Leg Kettlebell Deadlifts 10-10-10

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100114

For Time50 Wall Ball 20/1425 Burpees100 Double Unders25 Burpees50 Wall Ball 20/14Then - Back Squat 3-3-3

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