FUNday

Partner WOD

AMRAP in 21min of:
 10 KB Deadlifts (53/35s)
 10 Burpees
 10 KB Swings (53/35)
 10 Jumping Lunges
 10 KB Snatches (53/35)
 200m RUN

1* TEAM member working at a time
Alternate after each movement, RUN together

Annual Police Week Vigil Honors Officers Who Paid the Ultimate Price for Public Safety

In honor of Deputy Sheriff Heath McDonald Gumm of the Adams County Sheriff's Office—who was shot and killed during a foot pursuit in January 2018—the Southwest Airlines cabin crew placed Thin Blue Line flags on every passenger seat and re-designated the flight number to Gumm's call sign.

Thursday

Complete for TIME:
 50 Hollow Rocks
  40 Double Unders
   30 Box Jump
    20 Toes to Bars
   30 Box Jump
  40 Double Unders
 50 Hollow Rocks

Wednesday

Every 2min for 20min alternate b/n:

   3 Bench Press

   5 Front Squat

*5 total sets of each, increase weight each set

              then...

5 and 5

Every :30 for 10min complete:

  5 DB Curls

  5 DB Push-UPs

RX= 35/20s

Tuesday

Complete for TIME:
  Building RUN
 21 S2OH
 21 Pull-UPs
  Building RUN
 15 S2OH
 15 Pull-UPs 
  Building RUN
   9 S2OH

   9 Pull-UPs 

Monday

"The Chief"

5- 3min AMRAPs of:
 3 Power Cleans (135/95)
 6 Push-ups
 9 Squats

Rest 1 minute between Rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.