Author: Sarah O'Shea

10/12/18

3 Rounds of 50-ft. Bear Crawl 3 Wall Climbs 15 Russian Kettlebell Swings (53/35) Then…10 Min. Rx Athletes – set up your HSPU mark and

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10/11/18

200 Meter Run/Row :45 Goblet Squat Hold 8 Goblet Squats to Overhead Press 8 Alt. Arm KB Swing :45 Goblet Squat Hold 8 Single Leg

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10/10/18

2:00 Monostructural Movement Then… EMOM x 10 M1: Ipsilateral Dead Bug M2: Plank Hold M3: Alternating Reaching Hands Plank Holds M4: Glute Bridges M5: :30/:30

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10/9/18

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West

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10/8/18

REGULAR SCHEDULE TODAY! 2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ BARBELL (small weight is optional) 10

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10/6/18

To my SciCoh family, It is with a heavy heart that I announce my family and I will be relocating to the Milwaukee area within

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10/5/18

“16.1” Complete as many rounds and reps as possible in 20 minutes of: 25-ft. overhead walking lunge 8 burpees over the bar 25-ft. overhead walking

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10/4/18

  2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ PVC 10 Sit-up 5 Good Mornings w/ PVC

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10/3/18

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue

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10/2/18

2:00 Monostructural Movement Then 10 min AMRAP: :30 second Samson Stretch R/L 5 Overhead Squat w/ PVC 10 Sit-up 5 Good Mornings w/ PVC 5R/5L

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