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WODWeightliftingShoulder Press (7x7)Metcon (Time)7 Rounds 200m run 7 pull ups 7 ring dips

WODWeightliftingFront Squat (6x8)Metcon (Time)10 Rounds 10 cal bike 5 Burpees 14 Minute Cap

WODMetconRicky (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Pull-ups 5 Dumbbell Deadlift, 75# 8 Push Press, 135# In honor of U.S. Army Sergeant William "Ricky" Rudd, 27, of Madisonville, Kentucky, died on October 5, 2008

WODMetcon (AMRAP - Rounds and Reps)28 Minute AMRAP 400m Run 20 Power Cleans 95/65 15 Ring push ups 20 KB twists

WODMetcon (Time)20 Wall Walks 40 DB Snatch 70/45 20 ea arm 60 T2B 80 Box jumps overs 24/20 100 Wall Balls 20/14