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July 22nd

"Manion"

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

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July 21st

WOD

For time:
50 box jumps, 30/24
50 kettlebell swings, 70/53
50 knees-to-elbows
50 wall-ball shots, 20/14
50 burpees

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July 19th

STRENGTH

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps  (may use the racks)

WOD

10 min AMRAP   
 1000m row
 wallballs

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July 20th

OPEN GYM

 

 

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July 18th

STRENGTH

2 Deadlift EMOM x 10mins  75%

 

WOD

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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