Wednesday, 10-31-18

Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…

JC’s tomorrow Night! Bring Sally Up “Filthy Fifty” For time: 50 Box jump 24″/20″ 50 Jumping pull-ups 50 KBS 53/35 50 Walking Lunges 50 Knees to elbows 50 Push press 45/35 50 Back extensions 50 Wall balls 20/14 50 Burpees 50 D/U *30 min CAP*

Strength/Skill – DeadLift 2-2-2-2-2 For time: Run 800m 5 Rounds: 50 Double unders 10 Chest to bar pull-ups (no butterfly) Run 800m

For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)

Warm up: 2 RDs 10 Squats 10 KBS 10 BB Push Press 5 BB Split Jerk E2MOM for 20 min (10 sets) 2 Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk build to heavy complex For time: 100 Walking Lunge 80 Hollow Rock 60 DB Snatch 50/35 40 T2B…

“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post time to comments. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August…