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WODWeightliftingBack Squat (5x10)Metcon (AMRAP - Rounds and Reps)10 Minute AMRAP 20 KBs 53/35 15 Goblet Squats 10 Chin ups

WODMetconJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

WODWeightliftingThruster (5x5 )Metcon (Time)5 Rounds 5 Power Cleans 5 Thrusters 5 Burpees over bar 200m Run 135/95

WODWeightliftingDeadlift (7x5 )Metcon (Time)3K Row

WODWeightliftingSquat Snatch (10 x 1 )Metcon (Time)4 Rounds 5 Power Snatch 115/85 10 Pull ups 15 GHDSU 20 Cal row