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Warm up
3 Rounds 50’ Bear-crawl 10 Banded High Rows 4 Rounds 25 Russian Twist @ 25% max snatch 4 Rope Climb 2 min Extended Arm Plank
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Warm up
200 meter Row then 2 rounds 6 Back Extensions 10 Burpees then 200 meter Row Looting Spree How much weight can you carry 100' in 10 minutes every minute on the minute go up and down the bleachers Recovery 50 Box Jump Over Burpees Then Row For Max Distance June 18th
Death by Shoulder Press @ 55% June 19th Tabata 10’ Sled Pull Sit ups June 20th Looting Spree June 21st 4 Rounds 25 Russian Twist @ 25% max snatch 4 Rope Climb 2 min plank June 22nd "Garrett" Three rounds for time of: 75 Squats 25 Ring handstand push-ups 25 L-pull-ups June 23rd Descending 30 - 3 wall balls @ 10% max C&J 10 - 1 Jerks @ 55% June 24th 21 - 15 - 9 Kneeling Half Moon (2 count) 2x Hamstring Curls Warm up
3 Rounds 30 Second Assault bike arms only 6 Banded Abducted External Rotation Death by Start @ 55% of your 1 rep max Shoulder Press 1 rep on the first minute 2 reps on the second minute continue until you cannot get all the reps done in the given minute Recovery 1000 Meter Row 50 Hollow Rocks 500 Meter Row 25 Hollow Rocks  U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin. Warm up Row 250 meters 10 Banded shoulder Press 15 Band Pulldowns "Meadows" For time: 20 Muscle-ups 25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups 35 Ring rows 40 Ring push-ups Recovery 3 Rounds 20 Box Steps 20 Sit Ups 20 Shoulder Press (Bar Only) Warm up
3 Rounds 15 Air Squats 15 Second Assault bike Sprint Weight Ladder Prowler Push 50’ start at 50% of your 3 min max go up 20# each round Recovery 4 Rounds 8 Back Squats (Light) 400 Meter KB Farmer Walk  Marilyn 6 Rounds 45 Seconds max Box Jump 24" / 20" 45 Seconds max Wall Balls 20# / 16# 3 Minute Rest Recovery 5 Rounds 10 Wall Balls 10 KB Swings 10 Toes to Bar Integrated Rehab
June 14th @ 6:30 Come down for a night of shoulder and back mobility. Free of charge. Warm up
3 Rounds 10 Band Punch 5 box jumps 1 Rep Max find Your 1 Rep Max Bench Press at least 7 reps must be over 90% then 2 min max Hip Extension Recovery 4 Rounds 25 Double Unders 25 Goblet Squats 1 Minute Rest |
