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“TeamMate LumberJack 20” For Time: Part A ROW 200m Part B Run 200m 20 Alternating Deadlifts 275/185lbs MRX 225/155 Part A Run 200m Part B ROW 200m 20 Synchronized Kettlebell Swings 32/24kgs MRX 24/16 Part A ROW 200m Part B Run 200m20 Alternating Overhead Squats 115/75lbs MRX 75/55 Part A Run 200m Part B ROW […]

Bench Press E3MOM 9 – 7 – 5 – Max reps – Max Reps 2 Rounds For Time: 400m Run 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise15 Shoulder to 0verhead 115/75 RX+ 135/95 MRX 95/65 20 Barbell Push-Ups or Bar Dips400m Row or Assault Bike Rest 2min Core & Shoulder Accessory Training 25 Strict Bar Dips or Push-Ups

Hang Clean Build Up E2MOM 6 – 4 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time: 10 Back Squats = 135/95 MRX 115/75 12 Front Squats = 115/75 MRX 95/65 14 Overhead Squats = 95/65 MRX 75/55 — 4 Bar Muscle-Ups 8 Chest to Bar Pull-Ups11 Pull-Ups —

“JT” 21 – 15 – 9 Reps for time of: Handstand Push-UpsRing Dips MRX Bar DipsPush-Ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. “My husband was a warrior and a man who believed his purpose in life was to defend the

Death by Bodyweight DeadLift and WallBalls 9min EMOM Min 1 = 10 BW/75% DeadliftMin 2 = 10 WallBall 20/14 to 10/9′ MRX 20/10 to 9′ Min 3 = 5 Deadlift & 5 Wallball 20/14 to 10/9′ *Repeat 2 more times for 9min* 12min AMRAP: 12/10 Calorie Row or Assault Bike6 Right Arm Lateral DeadLift 95/65 RX+ 115/75

Hang Power Snatch and Hang Squat Snatch E2MOM3 Hang Power Snatch – 3 Hang Squat Snatch 2 Hang Power Snatch – 2 Hang Squat Snatch 1 Hang Power Snatch – 1 Hang Squat Snatch 1 Hang Power Snatch – 1 Hang Squat Snatch For Time:30 Hang Snatch 135/95 RX+ 155/105 MRX 115/75 *Catch, every time

Bench Press1min AMRAP 95/65lb or 75/55 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 115/75 or 95/65 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 135/95 or 115/75 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min Team WODs 6min AMRAP: (P1) – 12cal Row or Assault Bike (P2) -12 Power Cleans – 6

“Beehive Burpees” by DB For Time: Run 200m1 Rope Climb 15′ MRX 10′5 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 5 Muscle-Ups5 Burpee Muscle-UpsRow 500m or Assault Bike 1.2km2 Rope Climb 15′ MRX 2 to 10′ or 1 to 15′ 10 Box Jumps10 Chest to Bar Pull-Ups10 Burpee Chest to Bar Pull-UpsRun 800m3 Rope Climb 15′ MRX 3 to

“HELEN” 3 Rounds For Time: 400m Run 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ Chest to Bar Reminder: We will be hosting The Open today at 1pm! Open Gym is canceled.

Power Clean and Shoulder to Overhead Build Up E2MOM 4 Power Cleans – 4 Shoulder to Overhead 3 Power Cleans – 3 Shoulder to Overhead2 Power Cleans – 2 Shoulder to Overhead 2 Power Cleans – 2 Shoulder to Overhead “Chest Pump” by DB12 – 10 – 8 – 6 – 4 – 2 rep