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Wodify

WOD 05/11/17

May 10, 2017

TBT to December 2015!

WOD: “Dragon”

For time:
Run 5k
4 minutes to find 4 rep max Deadlift
Run 5k
4 minutes to find 4 rep max Push jerk

*U.S. Army Captain Nicholas Rozanski, 36, of Dublin, Ohio, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, Ohio, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.

Post WOD Mobility: Rig plantar/Achilles stretch, 2 minutes each; Downward dog, 2 minutes; active hamstring stretch, 1-2 minutes; pigeon stretch, 2 minutes each

11:00 am Strength Class:  Specialty bar speed squat: 8 x 2 @ 45% with average/light bands

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