The "Sport of Fitness"
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2/18/2013; Monday

Strength:
Deadlift: 5x3x1 (75,85,95% – of 90% 1RM)
 
WOD: for time:
5 rounds:
12 Deadlifts (155/105) [Scaled = 65% Jerk 1RM)
9 Hang power cleans
6 Push jerk
TIME!
Then, immediately run 750m at max effort,
TIME AGAIN!
(You get 2 scores on the whiteboard today)
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2/16/2013; Saturday Hero WOD

"DT"
5 rounds:
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

2/14/2013; Thursday

Happy Valentine's Day WOD!!
 
2 rounds:
14 thrusters (115/75)
14 burpees
14 power snatches
14 mountain climbers (L+R=1)
14 push press (or push jerk)
14 standing broad jumps
14 hang cleans
14 box jumps (24/20)
14 SDHP
14 lateral parallette jumps (L+R=1)

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