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©2018 by Freedom Athletic Academy.

MONDAY 11.11.19

November 11, 2019

A.

3 sets:

Bench Press x 10 reps (Building)

Ring Row x 10 reps (use a set up to make the 10 reps challenging)

 

B.

Hero WOD: TK

WOD Type: 20 minutes

8 Strict Pull-Ups

8 Box Jumps (36/30)

12 kettlebell swings (70/53)

 

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

 

 

 

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