Wednesday, 5-15-13

Justin 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his…

Wod- 12 Min AMRAP: 8 t2b 8 DB Thruster 35/20 12 DB walking Lunges 35/20 Strength- 3 Position Snatch: floor, below the knee, above the knee 60%, 65%, 70%x4

Strength/Skill 00:15 mins past the hour 1 Snatch High Pull + 1 Snatch x 5 WOD Starts at 00:35 past the hour Every minute, on the minute, for 20 minutes: Minute 1 – 20 Jumping Lunges with Barbell (45/35) NO EMPTY 45/33 BARS. Training Bars OK 45 – Training bar with 2 -15 lb Plates…

Skill: Turkish get-ups W.O.D. 21-18-15-12-9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows Cool Down: Tabata pistol holds alternating legs

“Eva” 5 R.F.T. Run 800m 30 KB Swings 70/53…..DAM!!!! 30 Pull-ups

  “Nate” AMRAP 20: 2 Ring Muscle-Ups 4 Handstand Pushups 8 Kettlebell Swings (70/53)   Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.