Locker WOD winner: Casey
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 U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey. Justin 30-20-10 reps for time of: Body-weight Back Squat Body-weight Bench Press Strict Pullup Warmup 2 Rounds 12 Ring Rows12 Pushups 12 Goblet Squat Recovery 5 Rounds 10 Push Ups 10 Air Squats 10 GHD Sit Ups
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There is no BBQ tonight. The Weekly BBQ will start back up next Friday (Taco Bar / Single Elimination Blind Doubles Hoover Ball.)
Then we will have another week off for competition prep. Before returning to our regularly scheduled tomfoolery. -C- Warmup
21-15-9 Hip Extensions Situps Ascending / Descending 20, 40, 60, 80, 100, 120, 140, 160, 180, 200 seconds Plank 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Deadlift @ 55% Recovery Row 500 Meters then: 3 Rounds 20 Kettle Bell Swings 20 Wallballs Warmup
100ft Butt-kickers 200ft Run 12 Burpees 12 Bird Dogs Filthy 50 For time: 50 Box Jumps, 24 inch box 50 Jumping pull-ups 50 Kettlebell Swing, 1 pood Walking Lunge, 50 steps 50 Knee to Elbow 50 Push Press, 45 pounds 50 Hip Extensions 50 Wall Balls shots, 20 pound ball 50 Burpees 50 Double Unders Recovery 5 Rounds 30 Mountain Climbers (alternating legs) 10 Alternating Lunge Steps We all know someone with an abundance of zucchini, I came across this recipe and thought it was sounded delicious and since it's fall, time to breakout the crockpots and baking dishes!! 
Warmup
3 Rounds 15 Band Abducted External Rotation 10 Lunge 20 minute AMRAP 10 Bottoms Up Press left side (choose weight to your ability) 200M Sandbag Run (50M = 1 rep) 10 Bottoms Up Press right side 200M Sled Drag (50M = 1 rep) Recovery Row 500 Meters then: 5 Rounds 10 Kettle Bell Swings 10 Box Steps  Army Sgt. 1st Class Aaron "Rocket" Henderson, 33, of Houlton, Maine, assigned to the 2nd Battalion, 5th Special Forces Group (Airborne), died Oct. 2, 2012, at Bagram Air Base, Afghanistan, of wounds suffered from an improvised explosive device in Zombalay Village, Afghanistan. Henderson is survived by his mother, Christine; brothers, Bob, Corey and Sam; sisters-in-law, Leisa, Holly and Kiley; and nephews and nieces Kurtis, Kaitlyn, Davis, Dallas, Mia and Daniel. He is preceded in death by his father, Dallas.
Rocket Complete as many rounds as possible in 30 minutes of: 50-yard swim sub (500M Row) 10 Pushups 15 Air Squats Warmup 15 Superman 50ft Butt-kickers 15 Superman |
