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Ryan Murphy was welcomed into the FireBase family on January 7, 2010 weighing in at 8lbs 1 oz. Congratulations to Dave C. “BuzzKill”, Mama Shannon and Big Sis, Katherine Grace.
Every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats for 30 minutes.
800m Run
21 Hang Clean (95#M/75#W)
40 Sit Ups
400m Run
15 Hang Clean
30 Sit Ups
9 Hang Cleans
20 Sit Ups
1 Rep Max of Overhead Squat
1 – 1 – 1 – 1 – 1 – 1 – 1
For Time
1000m Row
50 Thrusters (45#M/35#W)
30 Pull Ups
Strength: 5 – 5 – 5 of Deadlift, 65- 75% of 1 Rep Max
Rest 3 minutes.
WOD:
20 Push Ups – 1 Sit Up
19 Push Ups – 2 Sit Ups
18 Push Ups – 3 Sit Ups
and so on until you reach 1 Push Up – 20 Sit Ups
You'll be missed Aru! It's been great training with you at the FireBase!
Strength: 3 Power Cleans on the minute for 10 minutes, 70% of 1 Rep Max
10 Wall Ball Shots (20#M/15#W)
5 Ring Dips
10 Box Jumps, 22″
5 Burpees
