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CrossFit: Three rounds of 20-Thrusters and 800 runs.
Warm-up: JA's, 800 run, 25-wall ball.
Level-3: Men 115lbs
Level-1: Men 75lbs, Women 55lbs.
Moms2B and injured: sub runs for 1000 m rows.
Super Frogs: Boys 65lbs, Girls 55lbs.
Leap Frogs: 35lbs
Tree Frogs: 15lbs, 500 row.
Tadpoles: 3lb dbs, 100 runs.
Strength: 5 x 5 weighted pull-ups.
Endurance: 25-mile bike ride.
Pre-BUD/S: 0900 – WOD, 10 x 10 body armor pull-ups. 1600- 3-mile run, 3000 row, 20 x 10 push-ups and sit-ups.
Coaching Notes: Hips below the knee line and full extension at the top of the press. Stay in the rack position until the last absolute moment to achieve maximum leg usage.
Congratulation's to the US Army's newest Infantry Officer. Keep charging George and be safe.