4-12-14
Complete for time: “Dork” 33 Front Squats, 185/125 15 Burpees 33 Deadlifts, 185/125 15 Burpees 33 Kettlebell Swings, 70/53 15 Burpees Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a …
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4-11-14
As Many Rounds As Possible in 10 mins: 10 Shoulder to Overhead, 135/95 50 Double Unders For Load: 5 rounds Power Snatch + 2 Overhead Squats
4-9-14
6 Rounds For Load: High Hang Squat Clean + Hang Squat Clean + Power Clean + Power Jerk High Hang = upper 1/3 of thigh Hang = in front of knee caps Power Clean = touch floor and stay above …
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4-8-14
Squat Therapy 5 rounds – Practice squatting as close as possible while facing wall with thumbs interlocked overhead. If thumbs interlocked is too difficult, use PVC in overhead position. The focus is to develop proper squat mechanics. Sprint drills 4 …
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4-7-14
For Load: Deadlift – Find your 3 RM “Christine” Complete 3 rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″
4-5-14
Complete for time: 1/2 “Murph” Run 800 meters 50 Pull ups 100 Push ups 150 Air Squats Run 800 meters If you have a 20lb vest or Body Armor, wear it.
