Nothing assigned for November 18, 2019

1:

3 RFQ: Kettlebell Front Rack Wall Sits, Nose-to-Wall Handstand Holds and Waiters Walks

3 rounds for quality of: Kettlebell Front Rack Wall Sit, pick load, 30 secs Nose-to-Wall Handstand Hold, 30 secs Waiters Walk, pick load, R 50 ft/L 50 ft

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2:

Tempo Back Squat : 4-4-4-4-4

Tempo Back Squat 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

Tempo- 4 secs down, explode up

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3:

Snatch Push Press + Snatch Balance + Overhead Squat : 1-1-1-1-1-1-1-1

Snatch Push Press + Snatch Balance + Overhead Squat 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x8 Work up to a challenging set, but don’t surpass 7-8 sets.

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4:

Snatch + Clean + Snatch : 1-1-1-1-1

Snatch + Clean + Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x5 Yes, you read that right...use the same bar and weights and try and make the fluidity of your snatches and cleans the same.

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5:

3 RFQ: Pull-ups, Push-ups and AbMat Sit-ups

3 rounds for quality of: 10 Pull-ups 15 Push-ups 20 AbMat Sit-ups

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Nothing assigned for November 18, 2019

Nothing assigned for November 18, 2019

Jerry

For time: Run, 1 mi Row, 2000 m Run, 1 mi U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training. He was assigned to Army USSOCOM, and was preparing for deployment to Afghanistan. He is survived by his wife, Molly; and sons, Chad, Cody, Chase and Connor.

*Keep a steady pace throughout. Finish the last 800m of the 2nd mile strong. Scales: Row = 75-100 burpees

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3 RFT: 400 m, Dumbbell Push Press and Toes-to-bars

3 rounds for time of: Run, 400 m 21 Dumbbell Push Press, pick load 12 Toes-to-bars

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Nothing assigned for November 18, 2019

Nothing assigned for November 18, 2019

Nothing assigned for November 18, 2019