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MONDAY 200907


Warm-up

Coaches Choice….


Nookie

AMRAP in 20 minutes

7 Squat Cleans (95/65#)
7 Push Press (95/65#)
7 Back Squats (95/65#)
200 meter Run

Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December 2004. He was serving on HMS Portland as a leading aircraft mechanic and winch-man. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honored for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.


FITNESS and At Home Option

20 Minute AMRAP:

7 DB Squat Cleans
7 DB Push Press
7 Single Dumbbell Goblet Squat
200 meter Run


Warm-up

LAX to Glutes and Feet
Roll Posterior
Couch Stretch

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