FUNday

"Helen"

3 Rounds for TIME of:
  400m RUN
  21 KB Swings (53/35)
  12 Pull-ups

Thursday

"DT"

5 Rounds for TIME of:
  Deadlift, 12 reps
  Hang Power Clean, 9 reps
  Push Jerk, 6 reps

RX= 155 lbs. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

July 4th

Thank YOU

Tuesday

15 min. to find a 1RM Front Squat

      then...

EMOM for 10min. Complete:
 EVEN: 10 Front Squats (95/65)

   ODD: 10 Pull-UPs

REDEEMED & DOMINANT, now on Netflix

Monday

• Open WOD 14.1

AMRAP in 10 minutes of:

 30 Double-Unders

 15 Power Snatches (75/55*)