 Strength: 12:00 EMOM 0:00 - 3:59 3 reps 4:00 – 7:59 2 Reps 8:00 – 12:00 1 Rep Hang Power Snatch MetCon: "DT" Five rounds of: 12 Deadlift (155/105) 9 Hang power clean, (155/105) 6 Push jerk, (155/105) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Endurance: 10:00 Row for Calories  Happy Birthday Shannon!
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 Foo
170-lb. bench presses, 13 reps Then, complete as many rounds as possible in 20 minutes of: 7 chest-to-bar pull-ups 77 double-unders, 2 Squat Clean Thrusters (170/110) 28 sit-ups Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews. Strength Class: 10:00 EMOM 2 Rep Squat Clean 20:00 E2MOM Power Clean, Push Press, Push Jerk, Split Jerk Complex  Warm up "Penny" 40 Turkish Get Ups (40/30) 40 Russian Twists (40/30)  Metcon:
All this week, leading up to Good Friday, we will be honouring those who have given their lives for our Freedom. Our 1st Hero WOD is: "Hansen" Five rounds: 30 reps, Kettlebell swings (75/55) 30 Burpees 30 sit-ups Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine)  OPEN 15.5
27-21-15-9 reps for time of: Row (calories) Thrusters M 95 lb. F 65 lb.  Strength:
Med Ball toss for Distance 30/20 Metcon: 20:00 AMRAP 50 Rope Slams 50 DB Snatch 50 Russian Twists 50 Bar Roll outs 50m Plate Hut Strength Class: Thursday Strength Class will resume after the Open.  Crain
2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
 Strength:
Death by C2B Pull Ups EMOM complete an increasing # of C2B Pull Ups until unable to continue MetCon: "Kaitlyn" 15:00 a 3 pull ups 23 double unders 26 sit-ups  OPEN 15.4
Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.  Strength:
Wide Grip Bench Press 3-3-3-3-3 Metcon: 20:00 AMRAP 50 Cal Row 50 Med Ball side slam 50 Landmines 50 Sit Ups 50m Side Plank Shuffle Strength Class: Thursday Strength Class will resume after the Open. |
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