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110530 Day 1 Hero WOD

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Day 1Hero WOD   Gary J. Buro"For time (34 minute cap):200m sandbag carry34 bar-facing burpees60 wall balls50 kettlebell swings – 32kg/24kg40 ground to overhead – 95#/65#34 bar-facing burpees200m sandbag carry Gary served in Operation Desert Storm with the United States Marine Corp. Upon his return from the Marines, he joined the Lantana, Florida Police Force where

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Warm-up & ShedKickers & CFE for Week of 110530

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Warm-up for week of 110530400m run, 100 double unders (400singles)10 burpees, 10 ghd sit-ups, 10 back ext5:00 foam roll/mobility/stretch   Shedkickers for week of 110530SK1_For time:5 power cleans – 135/8515 hspu4 power cleans – 155/9514 hspu3 power cleans – 175/10513 hspu2 power cleans – 195/11512 hspu1 power clean – 215/12511 hspu SK2_For time:5-10-15-10-5back squats –

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