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High Definition Fitness

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Monday, July 18, 2011

July 19, 2011 by Shawn

WARM UP:         Row 500 m

                                10 L-hang pull-ups

                                10 wall balls

                                30 sit ups

                                30 flutters

                                Mobility

                                Burgener

 

SKILL:    Power Clean

 

WOD:    “The Chief“

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. It’s appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

 Nice rack (position) Tammy! 


Filed Under: WODs

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