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W.O.D.

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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200113

Power Snatch 3-3-3Then - AMRAP 1740 Burpees 6" Reach30 Snatch 75/5330 Burpees 6" Reach30 Snatch 135/7520 Burpees 6" Reach30 Snatch 165/10010 Burpees 6" ReachSnatch 210/120

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200109

Rounds Of "DT" 1-1-1-1-1"DT" is:12 Deadlifts 9 Hang Cleans6 JerksEach round must be completed UNBROKEN!!!Touch & Go ONLY on Deadlifts!!!No Re-gripping on the Floor!

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200107

"BarBata"8 Tabata Intervals (20 seconds on - 10 Seconds off) Of Each of the Following Movements:Hang Snatch 44/33Rest 1 MinuteOverhead Squat 44/33Rest 1 MinuteHang Clean 44/33Rest 1 MinutePush Press 44/33Rules: 1. During the intervals the bar cannot touch the ground. The bar can rest in your hip crease, on your back, or anything else your creative mind can come up with, but it CANNOT TOUCH THE GROUND! 2. The Bar can be placed on the ground in between movements. Do Not Drop Empty Bars!

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200103

"McGhee" 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. AMRAP 305 Deadlifts 275/18513 Push Ups9 Box Jumps 24/20

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