Workout of the Day

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Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Austin Malleolo 16 rounds + 10 wall ball, Karianne Dickson 15 rounds (14lb ball),
Kim Malz 11 rounds + 8 shots (20lb ball).

Post rounds completed to comments.

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Run 5K

Austin Malleolo 20:01, Karianne Dickson 21:07, Heather Bergeron 22:10.

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Complete as many rounds as possible in 20 minutes of:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows

Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs).

Post rounds completed to comments.

“An optimist sees an opportunity in every calamity; a pessimist sees a calamity in every opportunity.”
– Winston Churchill

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Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post load and time to comments.

“The true worth of a man is to be measured by the objects he pursues.” – Marcus Aurelius Antoninus

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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Dave Lipson 3:24, Mike Giardina 5:07, Chris Spealler 5:09, Karianne Dickson 5:45 (155lb dead, 95lb OHS), Elyse Umeda 6:37 (155lb dead, 95lb OHS), Heather Bergeron 7:18 (155lb dead, 95lb OHS).

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Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Kevin Montoya 4:15, Mat Frankel 4:55, Heather Bergeron 5:59 (14lb ball), Kim Malz 8:05 (20lb ball).

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“Business is always a struggle. There are always obstacles and competitors. There is never an open road, except the wide road that leads to failure. Every great success has always been achieved by fight. Every winner has scars…. The men who succeed are the efficient few. They are the few who have the ambition and will-power to develop themselves.”
– Herbert N. Casson

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“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda 10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

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Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

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