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7.4.16 Monday


7.4.16 Monday



Mob: Trap Smash x1min ea Deep Squat Breathing x5 breaths ea


3 rounds:

Scap Pushup/pullup x8

Softball Infras x10ea

1 Leg Glute Bridge x10ea


Skill:   Jerk Skill (Bar or PVC) 1×5 ea


Push Press

Push Jerk

Split Jerk      


then EMOM x6 mins

Front Foot Stomp Jerks x3 @ 45%


WOD:“Blake” in honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


4 RFT (20min CAP)

100ft Walking Lunge w Plate OHD (45/25)

30 Box Jumps 24/20

20 WB (20/14)



Post: 3 rounds

Band facepulls x20

Band Tri Ext x20

Soft Tissue Work and mobility

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