Wednesday 141015

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Strength

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Snatch Balance

Work to a heavy single in 12:00

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WOD

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Complete as many rounds as possible in 15:00 of:

5 Burpees

5 Deadlifts, 35% 1RM

5 Toes-to-bar

10 Burpees

10 Deadlifts, 35% 1RM

10 Toes-to-bar

Continue this pattern going up by 5 reps each round for the 15:00.

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Sarah working her deadlift!

A few of your friends approached us about doing the hero WOD Clovis. Have you heard of it? Here it is:

Complete for time:

Run 10 miles

150 Burpee Pull-ups

Sounds pretty great, right? Logistically this WOD would be impossible to make happen during the week, and even as a Saturday WOD it wouldn’t really fit. However, we believe in doing everything we can to give you guys what you’re after, so here’s what’s going to happen. On Saturday, a small but exclusive group of your friends will be meeting at the gym. At 7:30am this group will embark on their 10 mile run. The timing of this will have them back in the gym between 9 and 9:30, at which point they’ll begin the burpee pull-ups. Why are we telling you? Because if we offer it to some, we have to offer it to all!

So, if this sounds pretty good to you, show up at the gym early on Saturday and be ready to hit the run at 7:30. Thanks to Ashley and Luke M for being crazy enough to do this and lead the charge!

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U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

 

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