13-Sep-2021

Strength
Back Squat 7-7-7-7
*across

Metcon
5x
1 min row
rest :30
1 min wall ball
rest :30
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14-Sep-2021

Metcon
For time:
30 Toes-to-bars
40 Dumbbell Snatches 50/35 lbs
50 Dumbbell Box Step Overs 50/35 lbs, 24/20 in
40 Dumbbell Snatches 50/35 lbs
30 Toes-to-bars
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15-Sep-2021

Strength
Press 5x5
*across

Metcon
3x 3 min
2 Rope climb 15'
20 Push-up
max Air squat
rest 1:30

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16-Sep-2021

Skill
Pull-up workshop

Metcon
"Fran"
21-15-9
Thruster 95/65
Pull-up


17-Sep-2021

Strength
Every 1:30 x 7
Hang Power Snatch
Power Snatch
*ascending

Metcon
"Randy"
For time:
75 power snatch 75/55



18-Sep-2021‍

Hero
"Helton"
3 RFT
800m Run
30 Dumbbell Squat Cleans 50/35
30 Burpees

‍U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

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