Tuesday, 5-14-13

Strength: OHS work up to a heavy triple   Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises

12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, AB, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka,…

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well. Alexander J Bennett,…

We will be judging the Open Friday night and Saturday. We will be closed Sunday.   15 min EMOM Min 1 – 15 Hollow Rocks Min 2- :45 2-KB Front Rack March 70/53 Min 3- 20 Sit Up Every 4 min for 24 min 12 DB Front Squat 50/35 12 Burpee over the DB’s 12…

Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*