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HERO WoD for July 4th, 2017

Group: 3 in 3
Air squats
Abmat Sit-ups
Inch Worms w/ Push-up

Strength: Warm-up lifts

WoD: “Pheezy”

Three rounds for time of: Cap 25’
Solo or teams of 2 or 3, be prepared to use one bar today…

5 Front Squats (165/115) a) 135/95 b) 95/65
18 Pull-ups a/b) aided
5 Deadlifts (225/155) a) 185/130 b) 135/95
18 Toes-to-bar a/b) High Knees
5 Push Jerks (165/115) a) 135/95 b) 95/65
18 Hand-release push-ups a/b) Wormy or from knees

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

MOB: Roll it all

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