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Thursday, January 24, 2019

DG

U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. 

He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

1.) DG
AMRAP 10 minutes
8 Toes-to-Bar
8 Dumbbell Thrusters (35/25lb)
12 Dumbbell Walking Lunges (35/25lb)
*2.) 10 min AMRAP with Partner
A: 20m Sled Pull (2x45lb/1x45lb plate)
B: 4 D-Ball Cleans (150/100lb)
-Both athletes work at the same time, then switch places
*3.) EMOM 8, with :10 rest after each round.
1 Rope Climb
ME Burpees
(Set clock to 8 rounds of 1:00/00:10)

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Alyssa DeNoble
5+5 dB thrusters
Db push ups vs t2b
7
0
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Angel Anderson
8 rds
Toes to rig and super light 10# DB. Good little lung burner. 🔥
6
0
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Betsy Soletski
5 + 6 lunges
Toes to rig-tore in first warm up round.
1
0
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Chris Miller
4 Rounds + 8 Thrusters 30#
Worked on handstands and double unders
8
0
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Chris Ness
8+4 2TB
1
0
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Grace Adler
5+8 thrusters
First 2 rounds rx, TTR after rip.
4
0
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Hannah Fameree
4 + 1 thruster
2 rds TT parallel, 2 rds floor to rig
12
0
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Hollie Bauer
5 rounds + 3 T2B
T2B to shoulder- working form and getting rid of my extra kip 🤦🏼‍♀️
2
0
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Jamie Kemen
5+2 lunges
17.5 DB, strung T2Shoulder
7
0
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Jim Koehler
4 rds and 4 t2b
6
0
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Justin Peterson
9+6 T2B
5
0
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Krystal Lowney
6 mile run
Before the deep freeze.🥶
12
0
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Laura VanderKelen
6+4 thrusters
2
0
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Lauren Kalil
5+8 TTB
Accessory work, rope climb/burpee EC, wallball/HSPU EC, 200 cal AB every 2 mins 10 BS @65#
7
0
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Megan Vogel
7 + 3 lunges **
TTR / SA DB 25#.
11
0
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Michael Green
7 rounds, last 2 rounds toes to jcup tore my hands!
2
0
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Nate Hall
5 rds?????
11
0
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Pauly VanderKelen
8 rounds even
Ice Bowl Practice: "The One That Made You Cry" / 50-40-30-20-10 HSPUs and GHD sit-ups complete with Laura
0
0
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Sam Goldsmith
5 + 2 leg raises
2
0
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Shannon VanPay
6+1 TT-rig
0
0
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Sylvia Christensen
7+ 4 T2B
5
0
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Terri Hoffort
5 rds + 8 T2B 20#
5
0
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Theresa Rosenquist
Yoga & PT
8
0
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Timm Uhlmann
6 + 7 lunges
I could breathe again today! Hurray!
3
0
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Tom Fameree
7 rds @ 30# (all the 35# were taken)
EC - Ice Bowl workout #1
11
0
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