Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

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Compare to 050303

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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Rest Day

Sunday 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Compare to 090930.

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

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21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Shoulder Press 3-3-3-3-3-3-3

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8 rounds of:
Run 400 meters
Rest 90 seconds

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Compare to 040618

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

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Enlarge image

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.



Rest Day