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Nov 16th, 2017

Category: WOD
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FRIDAY 11/17/17

AMRAP 10
3 DEADLIFTS (225/155)
3 BURPEE BOX JUMPS (24/20)
6 DEADLIFTS
6 BURPEE BOX JUMPS
INCREASE BY 3 REPS

Nov 14th, 2017

Category: WOD
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WEDNESDAY 11/15/17

A. POWER CLEAN
3 TOUCH & GO

B. AMRAP 8
2 POWER CLEANS (135/95)
25 DOUBLE UNDERS
4 POWER CLEANS
25 DOUBLE UNDERS
6 POWER CLEANS
25 DOUBLE UNDERS
….

Nov 12th, 2017

Category: WOD
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MONDAY 11/13/17

“VIOLA”
AMRAP 20
400M RUN
11 POWER SNATCHES (95/65)
17 PULL UPS
13 POWER CLEANS (95/65)

HEROVIOLA

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.