Strength-

Clean Pulls 5×5 (P)

*These clean pulls are to be completed with the weight on a box/elevated.*

Wod-

‘Brian’

3Rds-

5 Rope Climbs

25 Back Squats 185#/125#

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U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

Rest/Make Up Day

Make Up Strength-

Shoulder Press 5×5

(You can also work this in your strength on Friday if you are not coming to the gym today.)

Wod-

“Michael”

3rds:

800M Run/1,000 M Row

50 Back Extensions

50 Sit Ups

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Strength-

Overhead Squats 5×5

Wod-

Five 3Min Amraps:

5 Power Snatches 95#/65#

10  C2B Pull Ups

1 Min Rest

Before/After Wod-

Use lacrosse ball on shoulders and work on mobility.  Make sure you stretch and have a protein shake after your workout!

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