Delta square with space

WODs

Back Squat (Chains) : 1 Rep Max

Record your best Back Squat (Chains) 1 Rep Max lift.

men 80 pounds, women 40 pounds of chain

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AMRAP 10 mins: Toes-to-bars, Dumbbell Power Cleans and Dumbbell Front Rack Lunges

Complete as many rounds as possible in 10 mins of: 8 Toes-to-bars, 70/50 lbs 8 Dumbbell Power Cleans, 70 /50 lbs 12 Dumbbell Front Rack Lunges, 70/50 lbs

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Nothing assigned for June 19, 2018

TAP

Every 1 min for 7 mins: Assault Bike Calories

Every 1 min for 7 mins do: Assault Bike Calories, 10 secs

100% effort stop the workout if you can't sustain the same calories throughout aim for 5 to 10 intervals

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EN1 Recovery

Assault Bike : 10 mins at 65%

For distance: Assault Bike, 10 mins Perform at 65% effort / RPE 12.

Shortly after the sprints conversational pace

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Solace Endurance Class #29

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.

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