Monday, 1-2-12

  Push Jerks 5×5 5RFT 400m Run as fast as possible 15 Front Squats 115/75 10 Push Jerks Rest 2 Min between sets

CHANGE IN TODAY’S SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES. Barbara 5RFT 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.

Strength/Skill – Gymnastics skills day – 10 minutes on Handstands, Handstand Walks 10 minutes on Pistols…. …..then, “Karen” for time: 150 Wall ball shots, 20# (14#)

Partner Row 2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!! Switch when your grip gives out.   15 Min EMOM Min1- 5 Deadlifts 225/185 Min2- 10-15 Supine Ring Rows Min3- 10-15 Burpee Box Jumps  

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and…

Todays Classes are 8 and 9AM!!   17:76 min AMRAP (18min and 16 sec) Happy 241st  Birthday America!!!   200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists   Make America Fit again