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3/12/14

) How many of you know the 10 physical skills off the top of your head? Watch the video and maybe take a look at this article. A) Press 8@ 40% 5@ 50% 3@ 60% 3@ 70% 3@ 80% AMRAP @ 90% B) 10 minute AMRAP 10 ground to overhead 45/25 20m overhead plate lunge 45/25 10...

3/10/14

SQUAT A) Back squat 9@ 40% 6@ 50% 4@ 60% 3@ 70% 3@ 80% AMRAP @ 90% B) 200 m run rest 30 seconds 400m run rest 1 minute 800m run C) 5 minute AMRAP 5 wall ball 20/14 5...

Hero WOD ” Glen”

“Glen” For time: 135 pound Clean and jerk, 30 reps Run 1 mile 15 foot Rope climb, 10 ascents Run 1 mile 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya,...