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11 November 2010

posted Nov 10, 2010, 7:09 PM by Information Explosion
F2 Arena & Darkside Athletics salutes our veteran servicemen today!

A)  10 x Clean High-Pull @ 70% +
     2 minutes Alternating Single-Arm Kettlebell Swing @ 1 pood
          3 sets, resting 2 minutes between
Rest 5 minutes
B)  12 x Front Squat @ 65% +
     2 minutes Box Step-Up-and-Over
          3 sets, resting 2 minutes between
Rest 5 minutes
C)  10 x Back Extension +
     10 x Medball Rotational Toss +
     10 x Medball Rotational Toss (other side) +
     10 x Split Jumps
          3 Rounds

     - OR -

In honor of Veteran's Day and the USMC birthday (yesterday) we offer this sacrifice to our servicemen:
"1775"

17 x Burpee/Pull-up (push-up mandatory) +
75 x Airsquat
     4 Rounds (one for God, one for Country, one for the Corps, and one for Chesty Puller)

          'We're surrounded. That simplifies our problem of getting to these people and killing them!'
               - Chesty Puller
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