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10483248_721812334531435_2166010552139667005_nThank you to everyone that came yesterday to complete “Roy”. Very proud of you all. We will be collecting donations for Sgt. Michael C. Roy’s family through the remainder of the week.

Warm-up Drills
I. Run 400m
II. 3 rounds of
6 x Medicine Ball Cleans
8 x Push-ups (CFGS)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Bench Press 3RM
Warm up with 3 sets x 5 reps before working up to a 3-rep maximum of Bench Press.

Bench Press 3-3-3-3-3

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“Handy Man”
Complete 3 rounds for time of
Row 500m
15 x Handstand Push-ups
50 x Double unders

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Samy Daghir

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