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Fort Smith, Arkansas
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Strength: build to heavy max for the day Snatch 1-1-1-1-1 C&J 1-1-1-1-1 For Time: Run 400 21 Thrusters (95,65) Rest 2 minutes Run 400 15 Thrusters (115,75) Rest 2 Minutes Run 400 9 Thrusters (135,95) Rest 2 Minutes Run 400 6 Thrusters (155,105) Rest 2 Minutes Run 400 Rest 2 Minutes 3 thrusters (185,125) […]MORE INFO
Back Squat – 5X5 (75%) Superset Strict Pull ups- 5X5 **perform 5 squats, rack weight, straight to pull ups WOD: 5 Rounds: 1:00 Row 1:00 DB/KB Front Rack Walking Lunge. ( 24,16) 0r (50,30) ** Open Standards 1:00 Burpees 1:00 Rest ** Start at different stations if need to share Db’s Additional: Push Press […]MORE INFO
** TEAM WOD Tomorrow @ 9 AM!! Strength: Power Snatch EMOM x 10 2 reps @ 70% of 1 rep max snatch “Amanda .45” (20 min cap) 13-11-9-7-5 reps for time of: Muscle-ups Squat Snatch 135/95 Scale option (Power Snatch) 13-11-9-7-5 CTB Pull-ups/pull-ups/ring or bar rows Ring/Box dips (Rep scheme for pullup/dip sub would look […]MORE INFO
“Cooper” Corporal Bill Cooper was killed in the line of duty 10 August 2016 while responding to a domestic disturbance call. Cpl Cooper had been with the Sebastian County Sheriff’s Office since 2001 and prior to that had been employed by the Fort Smith Police Department for five years. He was also a Marine Corps […]MORE INFO