Workout of the Day

WarmUp
Sprint Starts

WOD
10 Burpees

Then 21-15-9
Dumbell Thrusters
KB Swings

Then
10 Burpees

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“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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WarmUp
Max Box Jump Reps

WOD
4 Rds for Time
10 Burpees
15 Pull Ups
25 Thrusters 45#/15#
50 Sit Ups

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“Ledesma”

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

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Skill
Burgner WarmUp
Snatch Work

WOD
4 Rds For Time
Walking Lunges w/Weight Overhead 20 Steps
Single Arm Dumbbell Snatch Alternating Arms 10/Side
Row 250m

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“Karen”
150 WallBall Shots for Time

All new Programming Coming Soon, keep checking back for daily WODs!

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Skill
Push Jerk

WOD
100 Burpee Pullups for Time.
The ideal bar position is one foot above reach.

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Skill:

Burgener

WOD:

Snatch balance 3-3-3-3-3

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WOD
AMRAP 20 Min
200 M Row
20 Pistol Squats
15 SitUps
10 PullUps

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WOD
AMRAP 10 Min
Cindy

Then
Overhead Squat 1-1-1-1-1-1-1 rep

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