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| celebration! they are celebrating my son casey\'s graduation from ocs!! he is now ensign casey burgener!! |
saturday:
CONGRATULATIONS TO CASEY B FOR BECOMING A NAVAL OFFICER!! ENSIGN BURGENER GRADUATED FROM OCS YESTERDAY!!! YAHOO!!
1. snatch: max for the day
2. cln and jerk: max for the day
CROSSFITTERS
Warm Up: Work up to 1 RM back squat
W.O.D.: 5 Rounds
5x Back squat (100kg/70kg)
50m sprint/or 25m prowler push
45 seconds rest
Extra Credit: 5x hill sprints
Durability: 50x GHD sit ups, 50x Reverse hypers
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