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Workout 10.5.20

A. 20 Min:  Find 1RM Back Squat  B. Health For Time- CAP 12:  75 Singles 40/30 Cal Row 30 Burpees 15 Deadlift 155/105lbs Fitness For …

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Workout 10.3.20

Gym Workout Make Up Day for Any Missed Workouts During The Week Or Hero WOD Saturday:  “Luce”  In Honor of Captain Ronald G. Luce, 27, …

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Workout 10.2.20

A.*Test Workout* Health:  For Time- CAP 24: 20 Deadlifts 135/95lbs 30/25 Cal Bike 20 DB Push Press 35/25lbs  30/25 Cal Bike 30 Burpees  30/25 Cal …

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Workout 10.1.20

A. Health: 6×2 Banded or 12 Total Weighted Negative Pull Ups (For Negatives try to add some load and be slow and controlled on the …

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Workout 9.30.20

A. Snatch Complex Every 2:00 for 5 Rounds:  Health 1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch (Reset after Lift Off …

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Workout 9.29.20

A. Strength Health: 6×2 Push Press (Increase Weight from Last Week) Fitness + Performance: Split Jerk 6×1 @ 85-95% B. Health 3 Rounds- CAP 14: …

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Workout 9.28.20

A. 20 Min:  Back Squat 2×3 @70-80% 2×2 @ 80-90% 3×1 @ 90-95% Health: Work up in weight as reps decrease.  *The goal is to …

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Workout 9.26.20

Gym Workout Make Up Day for Any Missed Workouts During The Week Or Hero WOD Saturday:  “Holleyman”  In honor Army Sgt 1st Class who was …

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Workout 9.25.20

A. *Test Workout* Health:  For Time- CAP 10:  10-8-6-4-2 Pull Ups or Jumping Pull Ups DB Thrusters (2x 35/25lbs)  Fitness:  10-8-6-4-2- CAP 10:  Chest to …

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Workout 9.24.20

A. Health: 5×2 Banded or 10 Total Weighted Negative Pull Ups (For Negatives try to add some load and be slow and controlled on the …

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