Workout of the Day

For time:
225 pound Deadlift, 21 reps
Skill
Deadlift

400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Russell Berger 8:31, Eric O’Connor 9:21, Lance Cantu 10:26, Heather Bergeron 10:31 (155lbs), Kevin Montoya 10:54, Kelly Jo Smith 11:05 (155lbs), Nicole Christensen 12:42 (155lbs).
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REST!!!

Enjoy it, tomorrow we start again…

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For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Josh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48.
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Skill
Burgner Warm Up

WOD
Clean
3 3 3 3 3

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New Species at The Annex Grand Opening.

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“Holbrook”

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

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Three Rounds For Time
12 Muscle Ups
75 Squats

Substitute 4 Pullups and 4 Dips per Muscle Up if you cannot perform a Muscle Up. This is done as 4xPullups and 4xDips, then repeat 12 times, not 48 straight Pullups and 48 straight Dips.

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Skill Work
Rope Skip
Various types of foot work

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

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Pistol Redux

Skill Work
Hamstring Flexiblity

WOD
21 PushUps
20 Pistol Squats
18 PU
16 PS
15 PU
12 PS
12 PU
8 PS

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Skill:
Hamstring flexibility for pistols and L-pullups

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Kevin Montoya 9:13, Kristan Clever 13:21, Pam Eamranond 21:56, Rebecca Voigt 27:11.
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Skill
Burgner Warm Up

WOD
Snatch 1-1-1-1-1-1-1 reps

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