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WOD - Saturday, 9/17/2016

Mobility: Shoulders/rotator cuff stuff, hips, knees, ankles


400m run


3 RNFT of "Cindy"

A. Strength: Bench Press (13 minutes)

Find a heavy 3

B. Conditioning:


50-40-30-20-10 of:


Box Jump (24/20)

KB Swing (53/35)

Time Cap: 25 minutes

Extra Credit I:

100 crunches

Extra Credit II:

Spend some time here on self care/mobility

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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