Friday 11.10.2023

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Born November 10th, 1775 at the Tun Tavern in Philidelphia, Pennsylvania.

‘…until there is no war, but peace.’

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

“The Gunny”
AMRAP 30:00 of
Run 400m
Max Reps x Unbroken Pull-ups
Max Reps x Unbroken GHD/Anchored Abmat Sit-ups
Max Reps x Unbroken Thrusters (95/65lbs)
Rest x :30


Indoor Run Options; 200m Port Arms Bumper Plate Run (25/15lbs) or 50 x Bumper Plate Box Step-ups (25/15lbs).
Scaling and points of performance will be covered during the whiteboard brief.

Today’s WOD is ceremoniously named for the Esprit de Corps of a particular title that resonates especially so with those having served among the Enlisted Ranks of the United States Marine Corp. This tradition of marking the significance of a Workout of the day should hail familiarly from benchmark WODs such as “The Chief”. In addition to the naming note; The relevance of today’s programming and the significance of the physical challenges posed therein are direct salutes to the tenets of the Navy and Marine Corps Physical Fitness Test (PFT: Three mile time trial Run, max reps Pull-ups, max Sit-ups).

Post scores (total distance completed, rep totals per movement) to comments.

Samy Daghir

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