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10-9-8-7-6-5-4-3-2-1 reps of:
Wall Ball, 20 lbs
Burpees
Then run 800 meters…
This is my last WoD before 2 weeks of leave for my wedding and honeymoon. I've already given all the WoD's for while I'm gone to the XO, so he will have them all.
I'll be back in town on Wednesday, May 13 and will resume posting then!! Work hard while I'm gone!!!!
21-18-15-12-9-6-3 of:
Kettlebell Swings, 53 lbs (American Swing)
Pull Ups
In honor of Maj Houston and LCpl Brown’s last day with us today, I present you with…
“The Houston/Brown”
21-18-15-12-9-6-3
Bench Press, 115 lbs
Deadlift, 135 lbs
This WoD pairs Maj Houston's favorite exercise (Bench Press) and Brown's favorite (Deadlift)! Enjoy!!
You'll be missed!
Rest Day!! Enjoy!!
Has anyone seen this Marine???
5 Rounds for Time of:
12 Hang Power Snatch, 65 lbs
Run 200 Meters
21 Pull Ups
Run 200 Meters
Back Squat
3-3-3
Bench Press
3-3-3
For both exercises, warm up and then make all 3 work sets COUNT!
Friday will be Brown's last WoD with us... make sure you all show up to send him off to the civilian world the right way!!
65 lbs Thrusters, 50 Reps
50 Pull Ups
65 lbs Thrusters, 35 Reps
35 Pull Ups
65 lbs Thrusters, 20 Reps
20 Pull Ups
(If the weather is bad and we can't do pull ups outside we'll sub burpees in for pull ups!)
Team WoD Friday:
Rotate every minute, on the minute for 16 minutes (4 Rounds) through the following stations:
-Row (calories)
-KB Swings, 53 lbs
-Thrusters, 45 lbs
-Rest
Max average reps per team member wins
