SATURDAY 180519

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Team “Ned”

7 Rounds for time with a buddy (or two)

11 Back Squats 225/155

1000/800m Row

S1: 185/135  S2: Players choice

** One person working at a time, 40 min cap

Today we tackle the hero wod "Ned" with a buddy (or two). We are using the racks today so we'll team up with a buddy who can squat the same weight.  It's up to your team how you break the squats and row meters each round.  Keep in mind with the uneven sets you'll have to alternate who does more work each round.  
We have a tight schedule today as we are allowing 40 minutes for this workout so we'll get warm, get ready and get going for a great sweat to start out your Saturday!

WEDNESDAY 180516

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AMRAP 20 min:

250m Row

20 SDHP 95/65

15 Pull-ups

S1: 75/55, S2: 50/35kb, S3: 10 Pulls S4: Banded Pulls x 10

This is a longer AMRAP with a lot of pulling,.  In order to attack this, pick one movement that is your favorite, attack that, then deliberately break up and pace the other two movements.  Carefully scale the pull-ups so that you don’t get buried in the reps here.  If you think by round 2 you will be at singles, scale down the reps to 10.  

SATURDAY 180512

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“TK”

As many rounds in 20 minutes of:

8 Strict Pull-ups

8 Box Jumps 36/30

12 KBS 70/53

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. - CrossFit.com