Tuesday 10/04/16

“The Flash” 10 x 100-meter sprints Rest as needed between efforts.

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Monday 10/03/16

“Daredevil” 40-30-20-10 T2B WB (20/14) Rest 5mins then 40-30-20-10 Hip extension with 25# plate WB

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Friday 09/30/16

“Nancy” 5 rounds for time of: 400-meter run 15 overhead squats 95/65

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Wednesday 09/28/16

“Super Angie” For time: 100 chest-to-bar pull-ups 100 handstand push-ups 100 GHD sit-ups 100 one-legged squats, alternating

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Tuesday 09/27/16

“Titanic” 5 rounds of: Row 1,000 meters Rest 3 minutes

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Monday 09/26/16

“Monti” 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box 15 Cleans 135/95 50 step-ups with 45-lb. barbell, 20-in. box 10 snatches 135/95 Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, […]

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