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Friday, August 4 2017

STREGNTH : Front Squat 3 x 5 @ 70% 2 x 3 @ 75% 3 @ 85% WOD : 10 Minute AMRAP 10 Power Snatch (95/65) 10 Box Jumps (24/20) 10 Push Press (95/65) Spirit of the WOD – Choose a barbell weight knowing that getting through the Snatches will be the limiting factor. Make sure the barbell weight allows you to move through each round of the Snatches and Push Press in two sets or less. AFTER PARTY : 20 Strict Ring Dips ***404 MISSFITS @ 10AM*** 1000m Row, then… 3 Rounds – 21 Overhead Squats (55#) 15 Renegade Rows (20#) 9 Ring Dips
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Saturday, August 6 2017

WOD : ‘Chief’ Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. 5 Rounds – 3 Minute AMRAP 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats *Rest 1 Minute between rounds **Begin each round on the Power Cleans. Rest 5 Minutes, then… Tabata Abmat Sit-Ups ***404 BARBELL SKILLS & STRENGTH @ 8AM*** 5 x 3 Split Jerks (40%-70%) 5 x 3 Front
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