Warm up:
2 RD at easy pace
20 D/U
5 BB Deadlifts
5 BB Front Squats
With a partner-
100 D/U 2:1
50 Pull Up
150 D/U
50 T2B
200 D/U
25 Sq. Clean 135/95
100/75 Cal Row
25 Deadlifts 225/155
75/55 Cal Row
50 Burpee
50/35 Cal Row
100 Box Jump Overs 24″/20″
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Heat times 7:30, 9 and 10:30 am> JC’s TONIGHT @7pm “JOLLY 51” 7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14 In Memory of: Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski…
Strength/Skill – Bench Press 5 x 5 0:00 – 50 S.D.H.P. 75/55 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run
Strength/Skill – Hang Power Clean – 5 x 3 TnG 2014 Regional Event 4 21-15-9-6-3 reps for time of: Strict handstand push-ups 195/125-lb. front squats Burpees
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU