4.13.18 “Jamie”

For Time 1000 meter Row 30 Pull-Ups 30 Thrusters 95/65 1000 meter Run This Hero WOD is dedicated to Cpl Jamie Kirkpatrick (32) 101 Engineer Regiment who was shot in Afghanistan on 6.27.2010.

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1.22.21

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1.21.21

10 rounds for time of 3 Power Snatch 3 Burpees Over Bar 3 Clean and Jerks 3 Burpees Over Bar Rx 75#/55# Rx+ 95#/65# CC 115#/85# If you desire extra work: 3 sets of the following superset 8 Bench Press

1.20.21

3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13