Monday July 30th

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Strength

Back Squat Week 3

5-3-1

75% of 90% 1RM x 5 reps

85% of 90% 1RM x 3 reps

95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)

then:

“Nate”

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

20 minute AMRAP of:
2 muscle ups
4 HSPU
8 KB Swings 70/53