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WODMetcon (Time)5 Rounds 400m run 15 burpees 20 DB Hang snatch 10 ea Arm 25 anchored T2B

WODMetcon (Time)5 Rounds 15 KBS 20 CFSU 15 SDHP 20 Mountain climbers

WODMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. If you don’t have The ability to Pull ups. Use KB/DB and perform bent over rows.

WODMetcon (Time)6 Rounds 10 DB snatch 5 each arm 15 HRPU 200m Run

WODMetcon (Time)5 Rounds 30 DUs/ 90 singles 10 lunges left leg holding DB overhead 20 HRPU 10 lunges RT leg holding DB overhead 20 CFSU