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05
26
2018

WOD 05.26.18

Strength:

Front squat, 8-8-8

Skill:

Pistol

WOD:

5 rounds for time:

20 alternating dumbbell snatches, 50/35lbs

20 pistols

Post loads and times to beyond the whiteboard.

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05
25
2018

Forged Friday

Skill:

Bar muscle up:

-25 hollow rocks, refining position

-snap to hollow

WOD:

“Barraza”

Complete as many rounds as possible in 18 minutes of:

Run 200 meters

275 pound Deadlift, 9 reps

6 Burpee bar muscle-ups

Post rounds completed to beyond the whiteboard.

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

****