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WODMetconHotel Hell (Time)100 DB squat Clean Thrusters 35/25 At the top of each minute 5 Burpees

WODWeightliftingHang Power Clean (10x2)Metcon (AMRAP - Rounds and Reps)21 Minute AMRAP 15 Wall Balls 20/14 9 one arm Kbs 53/35 6 Hang cleans 135/95

WODMetconZembiec (Time)5 Rounds for time of: 11 Back Squats, 185# 7 Strict Burpee Pull-ups 400m Run In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007

WODMetconDallas 5 (5 Rounds for reps)5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations. On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack. Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his…

WODMetcon9/11 Tribute (Time)2001 m Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 C2B Pull ups 11 Power Cleans 175/115 11 HSPU 11 KBS 70/53 11T2B 11 DL 175/115 11 Push Jerks 175/115 2001 m Row