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 | Mon, Nov 13 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Lindsay G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED BRADLEY 11-13-23 | WARM UP 11-13-23 | METCON 11-13-23 | WEIGHTLIFTING 11-13-23 |
SHRED BRADLEY 11-13-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m Skips-20 m Butt Kickers-20 m ---- Inchworm + Upward Dog-3 reps Quadruped Thoracic Opener-5 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread Needle-1 min R/L then 30 seconds of each METCON Bradley 10 rounds for time of: Sprint 100 meters 10 Pull-ups Sprint 100 meters 10 Burpees Rest 30 seconds GOAL: Sub 25, CAP 31 minutes. ''U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan. He is survived by his wife, Tiffany; daughter, Chloe; parents, Gary and Paula; and brother, Ryan.'' Rx: As written Rx2: Sub Ring Rows OR Inverted Rows Rx3: Sub Ring Rows OR Inverted Rows, 7 burpees MODWOD 1: Sub Ring Rows, Bodybuilders MODWOD 2: Sub Ring Rows, Bodybuilders to Box, 8 Rounds
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