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Nate

McGhee

Tom

31 Heroes

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Workout

Last Friday of 2018

Jump Rope Warm-Up

7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles

Followed by
10m Samson Stretch
10m Inch Worm
10m Spiderman Stretch w/reach
3 Rounds of Cindy

Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

To learn more about Nate click here

McGhee (AMRAP - Rounds and Reps)

30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24"/20"

In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.

To learn more about McGhee click here

Tom (AMRAP - Rounds and Reps)

AMRAP in 25 minutes
7 Muscle-Ups
11 Thrusters (155/105 lb)
14 Toes-to-Bar

In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007

To learn more about Tom click here

31 Heroes (AMRAP - Reps)

31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

To learn more about 31 Heroes click here

Whiteboard:

Friday, December 28, 2018

Male Clients