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Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.  Luke
For time: Run 400 meters 155-lb. Clean and Jerk, 15 reps Run 400 meters 30 Toes-to-Bar Run 400 meters 45 Wall Balls, 20-lb. ball Run 400 meters 1.5-pood Kettlebell Swing, 45 reps Run 400 meters 30 Ring Dips Run 400 meters 155-lb. weighted Walking Lunge, 15 steps Run 400 meters Recovery: Row 500 Meters 10-1 GHD Sit Ups Back Extensions
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An easy weeknight meal of pork and apples using just one skillet.
 Alpine 6 Rounds 45 seconds Pistol 45 seconds Evil Wheel 3 minute rest Recovery: 2 Rounds 500 Meter Row 25 Sit Ups 1/26
21 - 15 - 9 Shoulder Press @ 55% GHD Raise Handstand Pushup 1/27 Alpine 6 Rounds 45 seconds Pistol 45 seconds Evil Wheel 3 minute rest 1/28 Luke For time: Run 400 meters 155-lb. Clean and Jerk, 15 reps Run 400 meters 30 Toes-to-Bar Run 400 meters 45 Wall Balls, 20-lb. ball Run 400 meters 1.5-pood Kettlebell Swing, 45 reps Run 400 meters 30 Ring Dips Run 400 meters 155-lb. weighted Walking Lunge, 15 steps Run 400 meters 1/29 Death by Start @ 55% of your 1 rep max Hang Snatch 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 Compare to 7/18/18 1/30 CFNE: Macho Man EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) 1/31 Weight Ladder Back Squat start at 50% max Go up by 10 lbs each minute if your current max is under 200# Go up by 20lbs every minute if your max is over 200# Go up by 30lbs every minute if your max is over 300# Compare to 7/31/19 2/1 Amateur Fight Gone Bad 1 minute Hollow Rock 1 minute Hammer Swings 1 minute Double Unders 1 minute rest  Just One Move: Isabel 30 Snatch for time @ 60% if you want to compare to Isabel @ 135 / 95 Recovery: Run 800 Meters 21-15-9 Box Steps Push Press Night Shift showed up and did the workout in full kit!  Tag Team Championship Fight Gone Bad - Fund Raiser 5 rounds 1 minute max Wall Balls 20 / 16 1 minute max Sumo Deadlift High Pull 75 / 55 1 minute max Box Jumps 20 / 18 1 minute max Push Press 75 / 55 1 minute max calorie Row 1 minute rest This year we are passing the hat to battle cancer for local LEO Badge # 343. Bring a friend who hasn't been to our gym in the last 6 months, bust it up between you two however you want. Only one person working at one time. If you don't have a partner, you are doing it solo! Compare to 1/25/19 Recover: Row 500 Meters 9-6-3 Deadlift Thruster    U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his son Slade.  "Tully"
Four rounds for time of: Swim 200 meters (Sub 1000M Row) 40 / 30 pound Dumbbell Squat Clean, 23 reps Women's Record 30:02 - 1000/30 Stacey G Men's Record 33:31 - 1000/45# Henry M Recovery: 30 Kettle Bell Snatch (each arm) Do you need a detox? If you have ever thought about dropping cash on one of those fancy detox programs, you should read this great article from Examine.com first.
 Descending 20 Bench Press @45% 20 second Plank 30 Bench Press @45% 30 second Plank 40 Bench Press @45% 40 second Plank 50 Bench Press @45% 50 second Plank Recovery: 30-10 Air Squats Push Ups Sit Ups |
