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12/19/16

18
Dec

12/19/16

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 Heels to Toes
10 2 Taps
10 Air Squats
10 Push-ups
5 Strict Pull-ups (10 Ring Rows)
10 Kips
5 Kipping Pull-ups (10 Ring Rows)
10 BB Good Mornings
10 BB Deadlifts
10 BB Cleans

WOD

“Johnson”
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

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