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WOD

22
Jan

Tuesday 01/23/2018

Bench Press
Build to heavy set of 5

Accessory: 4 Rounds
0:30 Ring Push-ups
0:30 Rest
0:30 Sit-ups
0:30 Rest
0:30 Ring Plank
0:30 Rest

17
Jan

Thursday 01/18/2018

Teams of 3
AMRAP 8
Tire Flips

Rest 3:00

Teams of 3
AMRAP 8
Bike Sprints

Rest 3:00

Individual
AMRAP 8
40 Double Unders
20 Sit-ups

17
Jan

Wednesday 01/17/2018

Strength: 4 Rounds
Every 2:00
4 Back Squats

Accessory: EMOM 12
0:30 Wall Sit
0:30 Back Rack Hold
0:30 Strict Toes to Bar

14
Jan

Monday 01/15/2018

“The Chief”

AMRAP 3
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute after each 3 minute AMRAP.
Repeat for a total of 5 rounds.

“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

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