9/11

Complete the following for Time:

  800m Run (Carry 25/10* bumper plate)

      - 9 Thrusters (125/85*)

      - 11 Bent Over Rows

      - 9 HSPUs

      - 11 Burpee Chest to Bar Pull-ups (125/85*)

      - 9 Push Jerks (125/85*)

      - 11 KB Swings (70/53*)

  400m Run (Carry 25/10* bumper plate)

      - 2 Rope Climbs

      - 19 Burpees

****I know the Burpees come up twice. There were 19 hijackers/terrorist.  Nobody likes Burpees or Terrorist. Endure in honor of our country, all the men and women who fight/fought for our freedom, the victims and their families and all those affected by the tragedy on 9.11.2001.

Thursday

Back Squat: 3 set of 5

  Rest as needed then...

For Time

15, 12, 9, 6, 3 Reps of:

  Ring Dips 

  KB Snatches R (53/35)

  KB Snatches L

Wednesday

For 16min Complete the following:
  Odd - 5 Deadlifts (255/145*)
  Even - 5 Box Jumps (30/24")

Focus on Quality, NOT Quantity

Joe Matuskovic

A year ago, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston County Sheriff's Deputy Joe Matuskovic was killed and another Deputy was shot in the leg. Charleston County Rescue Assistant Chief Larry Britton also passed away that night from natural causes while providing support to the officers on scene.  

Joe was a great friend and Officer while serving at the City of Charleston Police Department, FLETC and the Charleston County Sheriff's Office. He lived life to the fullest and always found a reason to smile.  I will never forget that smile.

Our hearts go out to everyone that was involved in the incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but not forgotten...

In honor of Joe:

Complete As Many Rounds As Possible in 20min of:

   - 6 Power Cleans (155/115*)

   - 9 Burpees

   - 12 Toes 2 Bar

   - 200m run

The brotherhood of public servants

Labor Day

For TIME:
 1 Mile Run