FUNday

In TEAMs of 2...

Thursday

AMRAP in 5min of:
  10 Pull-UPs
  10 Goblet Squats (53/35)

rest exactly 5min then...

AMRAP in 5min of:
  10 Athletic Burpees
  10 KB Swings (53/35)

What the science says about every popular diet

Wednesday

EMOM for 10min Complete
  EVEN: 5 Reps Bench Press
    ODD: 5 Reps Bent-over-Row

                   then...

 50 UNBROKEN Hollow Rocks

Number of Killers Hunting Officers on the Rise

Tuesday

“TUMILSON”

8 Rounds for TIME:

  200M Run

  11 Burpee DB Deadlifts (60 lbs.)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. 

He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Monday

AMRAP in 20min of:
  10 Box Jumps (24/20)
  10 KB Swings (53/35)
  10 Push Press (95/65)

Paying it Forward