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Thursday, October 10, 2019

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OlyNastics

WOD Review then warm up all together: 2x: 1 indoor loop, 10 Spanish squats, banded squats

SOD

10 minutes to complete 2-3 sets of:

2 pole Lateral band walks/side

10-15 Hanging shrugs

10 BB Snatch balances

WOD

Viola

Complete as many rounds as possible in 20 minutes of:

400m Run

11 Power snatches (95/65) (50+ 65/45)

17 Pull-ups (Mod: bands)

13 Power cleans (95/65) (50+ 65/45)

HERO-Alex Viola.jpg

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

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