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Team WOD

WOD: Conditioning
Ten rounds of:
Run 200m
7 Chest to bar pull-ups
7 Front squats (135/95#)
7 Handstand push-ups

Grab a partner. Each partner does 5 total rounds. One person works at a time but run together.

Coach K and the staff at Little Acorn Patch...


Skill/Strength: Skill
WOD Prep
Kettlebell Swing
Power Clean
Box Jump

WOD: Conditioning
Seven rounds for time of:
15 Kettlebell Swing (24/16kg)
15 Power Cleans (95/65#)
15 Box jumps (24/20″)

Finish: Midline
35 Hollow Rocks

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Team WOD

WOD: Conditioning

3 Rounds:
3 Sets for each partner:
3 GTOH (95/65#)
6 Toes 2 Bar
9 Burpees
400m Run

This is a two person team workout. Each partner must complete 3 sets of the triplet before both partners run together.


Skill/Strength: Skill
WOD Prep

WOD: Conditioning
3 RFT:
30 Cleans (95/65#
30 Pull Ups
800m Run

Finish: Recovery

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Row Your Boat

Skill/Strength: Strength
Back Squat
3 x 5 @ 75% of 1RM

WOD: Conditioning
500m Row
1 Power Clean (155/105#)
400m Row
2 Power Cleans
300m Row
3 Power Cleans
200m Row
4 Power Cleans
100m Row
5 Power Cleans

Finish: Midline
20 Barbell Rollouts

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