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July 15 2015

NEWS:

+Dawn heads to California to compete at the 2015 Reebok CrossFit Games this weekend! She is finalizing her training at CF Hamilton this week. She is fueled and ready to go! Wish her luck! 

+Please pay cash directly to Joey if you purchased Thunder Tickets as soon as possible. 

WOD:

For Load, Then For Time:

A) In 15 minutes, build to a heavy Squat Clean Thruster.

B) 12 min. CAP

“Marco”

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

Scales:

Pull-up -> Banded

HSPU -> Push-up + Kick up to wall OR Coaches Choice

Thruster -> Lower Load

 

 

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