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WODMetconMetcon (Weight)Min 1: 8 Pull ups Min 2: 8 Bench press Min 3: 8 Bent over rows Min 4: 8 DB fly

WODMetcon (Time)5 Rounds 200FT farmers carry 70/53 3 Wall walks 15 Wall Balls 500m row 10 Deadlift 225/185

Hatch week 7 Day 1WeightliftingBack Squat (1x5 @ 70%)Back Squat (1x5 @ 80%)Back Squat (1x3 @ 85%)Back Squat (1x 2 @ 90%)Back Squat (1x1 @ 100%)Front Squat (1x5 @ 65%)Front Squat (1x4 @ 75%)Front Squat (1x4 @ 80%)Front Squat (1x4 @ 85%)Metcon5 Rounds 15 Back EXT 15 T2BMetcon (AMRAP - Rounds and Reps)30 Minute AMRAP 20 Cal bike 20 KB clean and press 20 Cal row 20 GHDSU 20 KB bent over row

WODMetconCoffland (Time)Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to comments U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance…

WODWeightliftingAbbate (Time)For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010