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Mon (Nov 7th)


Clean and Jerk

5 x 3

*Start light to mod and build

Insane In The Membrane (Time) 5 Rounds For Time: 5 Clean & Jerk 155/105 Run 100m 5 Front Squat Run 100m Fitness: 5 Rounds For Time: 10 SlamBall Run 100m 10 SlamBall Goblet Squat Run 100m Rx+: 205/135

Cap = 15 Minutes

Tue (Nov 8th)

Back Squats

Set 1-3: 6 Reps 65%

Set 4-6: 4 Reps 75-80%

Rock Rock (No Measure) Every 5 Min x 4: 14 KB Dead Lifts

50' KB Farmers Carry

20 Sit Ups

50' KB Farmers Carry

14 KB Swings

Wed (Nov 9th)

Two Potatoes (Time) Mid-Week Partner Workout

4 Rounds: 30/24 Calorie Row 50 Wall Ball 20/14 into: 4 Rounds: 24/18 Calorie Bike 30 Pull Up Cap = 30 Minutes Rx+ =C2B

Thur (Nov 10th)

Thousand Miles (Time)

For Time 3 Rounds:

Run 200m 40 Double Under 20/12 Push Up -rest:60- 3 Rounds:

Run 200m 10/7 Calorie Ski 20/12 Push Up

Rx+: 15 Strict HSPU 23min Cap

Fri (Nov 11th)

White (Time)

5 Rounds For Time 3 Rope Climbs (15 ft) 10 Toes-to-Bars 21 Overhead Walking Lunges (45/35 lb plate) 400 meter Run

In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, who died on October 22, 2011 To learn more about White U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.


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