WOD
A.1 Max Deficit HSPU using plates piled up. Find your max Height with a stack of #10 and an ab mat. Remove one plate from each pile and go for max reps.
A.2
10-9-8-7-6-5-4-3-2-1
Chest 2 Bar Pull Ups
Box Jumps #30/#24
Double Unders
A.3
Accumulate 1 Minute L-Sits
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We wish you the best Mike and we thank you for your service for our country. Good luck at Quantico.
Partner WOD
A.1
6 Rounds (3 Rounds Each)
10 Thrusters #95/#65
30 Double Unders/60 Singles
20 Knees 2 Elbows
*Partner Holds Plate #45/#25 Overhead. Fully Extended. If Arms bend or plate is dropped, both partners must complete 3 Burpees before resuming round.
A.2
Row 3,000M- Rotate as needed. 1 Concept Rower per team.
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WOD
A.1 Power Clean 3, 3, 3, 3, 3
A.2
3 Rounds
4 Power Cleans #225/#135- Idea is to go heavy if you can not RX!
8 Strict HSPU
12 Toes 2 Bar
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WOD
100 KB Swings
100 Push Ups
100 Deadlifts #135/#95
100 Shoulder to Overhead #75/#55
Do not partition.
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