WOD:
2 Rounds Max Reps:
On a running clock: Rotate every 2 min.
Strict Pull Ups
Ab Mat Sit Ups
SHSPU
Med Ball Russian Twist

WOD:
23 min AMRAP:
200m Run
10 Front Squat (Rx: 65/95, Comp: 95/135)
300m Run
20 Push Press (Rx: 65/95, Comp: 95/135)
400m Run
30 DL (Rx: 65/95, Comp: 95/135)

HERO WOD - LOREDO
6 RFT:
24 Squats
24 Push-ups
24 Walking lunge steps
40 Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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10 min EMOM: 1 Snatch

WOD:
9 min AMRAP:
7 Muscle Ups
7 Power Snatch

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Front Squat 6-5-4-3-3-3

WOD:
9 min AMRAP:
15 Ab Mat Sit Ups
20 Wall Balls

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WOD:
0-25 min: 1 DL Rep Every :15 seconds for 25 min.
25-30 min: Max Rep Lateral Bar Over Burpees

*Score: DL load & # burpees

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WOD:
0-25 min: 1 DL Rep Every :15 seconds for 25 min.
25-30 min: Max Rep Lateral Bar Over Burpees

*Score: DL load & # burpees

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WOD:
12 min AMRAP:
8 Double DB Devils Press
8 Double DB Step Back Lunge
8 Pull Ups

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WOD:
3 RFT:
50 MBSC
100 DU
50 KBS

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WOD:
22 min AMRAP:
12 Double DB Box Step Overs
12 SHSPU
12 Burpee BJ Overs
1:00 Rest

12 min EMOM: 1 C&J

WOD:
For Time:
30 C&J
200 DU

3-3-3-3 DL

WOD:
6 RFT:
10 DL (Rx: 135/285, Comp: 155/225)
5 Burpee Box Jumps (Rx: 20/24, Comp: 24/30)

4x2 R/L TGU

WOD:
15 min AMRAP:
5 RMU
400m Run

WOD:
For Time:
21-15-9
KB SDLHP
KBS
Goblet Squat

-1:00 Rest-

9-15-21
KB SDLHP
KBS
Goblet Squat

15 min to work on Hang Snatch - Power or Squat

WOD:
11 min AMRAP:
10 Hang Power Snatch
10 T2B
10 Push Ups