“DT”

Hero WOD “DT”

5 RFT
12 Dead Lifts 155/110
9 Hang Power Cleans 155/110
6 Push Jerks 155/110

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In honor of USAF S.Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Happy Thanksgiving!!

800m run
25 pullups
800m run
25 pushups
800m run
25 squats
800m run
25 burpees

Or

20 pieces of Angie
20 rds of
5 pullups
5 pushups
5 situps
5 squats

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11-26

Strength:
Clean pull to knee+ pull to hip, then finish with high hang clean

5×3 clean and jerk 75%

WOD
Tabata
Ground to overhead any way 95/65
Calorie row
Wallball sit up

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“Rahoi”

Strength:
Front squat
5-5-3-3-3-1-1-1-1rm

WOD
“Rahoi”
12 AMRAP
12 box jumps 24″/20″
6 thrusters 95/65
6 bar facing burpees

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U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Thanksgiving hours

Thanksgiving Day 7&8am
Friday 7,8,9am

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11-24

Strength:
Snatch pull to knee, pull to hip + finish 4 sets

Snatch 5×3@75%

WOD
3×3 min AMRAP
9 ohs 75/55. 95/65
6 pullups
Rest 1 min

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11-22

“Tag Team Test WOD”

WOD 1
7 min team oly total
Partner a 1rm snatch
Partner b 1 rm c&j

WOD 2
50 dl 225/155 205/135
20 toes to bar
30 wallball 20/14
40 p.c. 155/105 135/85
20 toes to bar
30 wallballs 20/14
30 snatch 135/85 115/65
20 toes to bar
30 wallballs 20/14

*scaled butterfly situps

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