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Reminder No 5:30pm Class

WARMUP

4mins
30 Double unders
6 Pistols

MOBILITY

Peanut crunches
Banded front rack neck opener
Pistol of doom

STRENGTH/SKILL

Muscle ups 2-5 reps EMOM for 10mins

WOD

Sean

Ten rounds for time of:
11 Chest to bar pull-ups
22 Front squats 35/22.5kg

 

hero_sean_400

 

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.