friday

Gymnastics

Gymnastics Pulling:
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BEG
Vertical Pull Ring Rows 3x5

INT and ADV
Slow Tempo Feet Elevated Ring Rows 5x5

MetCon

'DT'
5RFT:
12x Deadlifts
9x Hang Power Cleans
6x Shoulder 2 OH
(155/105#)
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*16 min Time Cap

Notes:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Post

Banded Pull-Aparts 3x25