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Thursday 28 Apr - 7 Min AMRAP - 20 Dumbbell Snatch (25/20), 5 MuscleUp
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Strength - Back Squat and Front Squat
Monday 25 Apr - 'Galagher and MacDonald' - 2 Rnds - Run 200m, 16 KettleBell Swing (24/16), 16 PullUp, 16 Front Squat (50/30), Run 200m, 14 KettleBell Swing (24/16), 14 PullUp, 14 Front Squat (50/30), Run 200m, 12 KettleBell Swing (24/16), 12 PullUp, 12 Front Squat (50/30)
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PTE
Galagher & LCPL McDonald were serving together with the Special
Operations Task Group in Afghanistan when they were tragically killed in
a helicopter crash on 30 August, 2012. The Galagher & McDonald
workout is named in their honour. - See more at:
http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf
PTE Galagher and LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 Aug, 2012. This workout is named in their honour.
PTE
Galagher & LCPL McDonald were serving together with the Special
Operations Task Group in Afghanistan when they were tragically killed in
a helicopter crash on 30 August, 2012. The Galagher & McDonald
workout is named in their honour. - See more at:
http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf
PTE
Galagher & LCPL McDonald were serving together with the Special
Operations Task Group in Afghanistan when they were tragically killed in
a helicopter crash on 30 August, 2012. The Galagher & McDonald
workout is named in their honour. - See more at:
http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf
PTE
Galagher & LCPL McDonald were serving together with the Special
Operations Task Group in Afghanistan when they were tragically killed in
a helicopter crash on 30 August, 2012. The Galagher & McDonald
workout is named in their honour. - See more at:
http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf
PTE
Galagher & LCPL McDonald were serving together with the Special
Operations Task Group in Afghanistan when they were tragically killed in
a helicopter crash on 30 August, 2012. The Galagher & McDonald
workout is named in their honour. - See more at:
http://therxreview.com/australian-hero-games-how-the-exercises-were-selected/#sthash.qwUPoISc.dpuf
8am and 4pm todayThursday 21 Apr - 2 Rnd - 40 Toes To Bar, 50 Squat, 40 PushUp, 50 Lunge Step
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Skills WOD - 12 Min AMRAP - 15m HandStand Walk, 10 MuscleUp, 5 Rope Climb
Saturday 16 Apr - 'Partner WOD' - 42 Min AMRAP - 7 Thruster (40/30), 14 Box StepUp, 21 DoubleUnder
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Partners go round for round
Friday 8 Apr - 7 Min AMRAP - 7 Front Squat (40/30), 7 PushPress (40/30)
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Strength - Behind Neck Push Press
Thursday 7 Apr - 21-15-9 - Bench Press (50/35), Dumbbell Squat Clean (20/15), Calories (Row or Bike)
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Strength - Weighted Pistol Squat
Wednesday 6 Apr - 5 Min AMRAP - Plate Ground To OverHead (20/15). 4 Min AMRAP - Burpee. 3 Min AMRAP - WallBall. 2 Min AMRAP - HandStand PushUp. 1 Min AMRAP - KettleBell Sumo DeadLift HighPull (32/24)
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Skills WOD - 3 Rnds - 2 Min - HandStand Walking, 2 Min - MuscleUp, 2 Min - Triple Under
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