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Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use. |
 Clean Ladder Start at 50% max Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute Recovery: Run 800 Meters 21-15-9 Floor Wipers Box Steps
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U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.   "Weston"
Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm 35:45M - Kevin 40:07W - Nicole R Compare to 4/8/2018 Recovery: Bike 10 Minutes 10-1 Burpees Sit Ups How do you take your coffee? Milk? Or milk substitute? Does it matter? Yes! Read about the benefits of the real stuff in this article.
 20 min AMRAP 6 Turkish Get-up @ 55% 10 Bench Press @ 55% 20 Plank Plate Slide Recovery: 30-10 Air Squats Push Ups Sit Ups Thanksgiving is this week and its time to enjoy some good food. If you are need of a dish to bring, or if you just want to try something different , here is a quick and simple side dish to try.
11/24
Andy For time, wearing a 20-lb. vest: 25 Thruster, 115 lb. 50 Box Jumps, 24 in. 75 Deadlift, 115 lb. 1.5-mile Run 75 deadlifts, 115 lb. 50 box jumps, 24 in. 25 thrusters, 115 lb. Mens: 36:33m Blood Womens: uncontested Compare to 11/14/17 11/25 Alpine 6 Rounds 90 seconds Assault Bike or Row 3 minutes rest 11/26 Find Your 1 Rep Max Deadlift Compare to 5/14/19 11/27 20 min AMRAP 6 Turkish Get-up @ 55% 10 Bench Press @ 55% 20 Plank Plate Slide 11/28 Burn the Bird 9am to noon 11/29 "Weston" Five rounds for time of: Row 1000 meters 200 meter Farmer Walks, 45 pound dumbbells 45 pound dumbbell Waiter Walks, 50 meters, Right arm 45 pound dumbbell Waiter walk, 50 meters, Left arm Compare to 4/8/2018 11/30 Clean Ladder Start at 50% max Clean every minute go up 10# (if your max is over 200 go up 20# total) (if your max is under 100 go up 5# total) Continue until you cannot get the given rep in the given minute  U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany. Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida. Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.  |
