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A. Find 1RM Clean & Jerk B. Every 3:00 for 5 Rounds:  200 Meter run 12 Thrusters *Score= Slowest Round Scaled: 75/55lbs Rx: 95/65lbs Comp: …

Gym Workout Make Up Day for Any Missed Workouts During The Week Or Hero WOD Saturday:  “Abatte” U.S. Marine Corps Sergeant Matthew T. Abbate, 26, …

A. 15 Min Find 2RM Touch & Go Power Clean B. 10-9-8-7-6-5-4-3-2-1 Overhead Squats Bar Facing Burpees Scaled: 75/55lbs Rx: 95/65lbs Comp: 115/85lbs

A. 3 Rounds:  8 BB Floor Press 21X1 10 DB Bicep Curls 8 Staggered Stance KB GM B. 4 Rounds:  :40 Max Cal Bike :20 …

A. 4 Rounds:  2 Front Squats + 4 Back Squats (90% of Front Squat Across All Sets)  *5% Heavier this week. B. 2 Rounds- CAP …

A. Gymnastics Skill Work:  Scaled: EMOM 8: 3 Ring Pull Ups + :20-:30 Ring Support (Alternate Each Minute)  Rx: 3x  Max Effort Unbroken Sets of …

A. 8×1 Squat Snatch @90-95% B. 3×3 Snatch Pull 100% C. Every 5:00 for 3 Rounds Wall Balls 20/14lbs KB Swings 53/35lbs Scaled: Reps= 30-25-20 …

Gym Workout Make Up Day for Any Missed Workouts During The Week

A. 15 Min Find 3RM Touch & Go Power Snatch B. 4 Rounds:  400 Meter Run 10 Shoulder to Overhead  20 Wall Balls  Scaled: 115/85lbs, …

A. 3 Rounds:  8 Half Kneeling Single Arm Press (Each Side)  8 DB Bent Over Row (Each Side)  20 Banded Goodmorning B. 3 Sets of …