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Tuesday 6.14.16


Tuesday 6.14.16

Skill – Kipps and Butterfly (10 Minutes)

L1 – Hollow Rock and Supermans 5 x 10

L2 – Kipping Progressions Video Here

L3 – Butterfly Progressions Part 1 Part 2 Part 3


Strength and Conditioning

Backwards Sled Pulls 5 x 50 Yards (Take Turns with a Work to Rest Ratio)

L1 – (65/45)

L2 – (95/65)

L3 – (135/95)


Hero WOD – Hildy

Army Specialist Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
100-Calorie Row
75 Thrusters (45/35)
50 Pull-Ups
75 Wall-Ball Shots (20/14)
100-Calorie Row
If you’ve got a 20-lb. vest or body armor, wear it.




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