Wednesday, August 14th

Posted August 13, 2019 by Dan Broughton & filed under Workout of the Day.

Strength:

Pause front squats
4×5 w/ 1 second pause

WOD:

AMRAP 12
5 Tall Box Jump Overs 30″/24″
10 Wall Balls 20/14
15 Sumo Deadlift High Pull 95/65
20 Med Ball Sit up 20/14

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Sunday, December 15th

HERO WOD:

Badger
3 RFT
30 Squat Cleans 95/65
30 Pull Ups
800m run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

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