FUNday

In TEAMs of 2

2 Rounds for TIME:

   400m Run

 30 HR Push UPs

   400m Run

 30 KB Swings 

   400m Run

 30 Hollow Rocks

   400m Run

 30 Tire Flips 

   400m Run

 30 Burpees 

   400m Run

 30 Box Jumps 

Thursday

21-15-9 reps for TIME of:
  Pull-UPs

  Wallballs 

10 Essential ‘Don’t Do’ Habits 
Improve your life with these tips from CrossFit Coach Ben Bergeron
    
       Don’t hit the snooze button
    Don’t get mad at traffic
    Don’t be late
    Don’t tolerate gossip
    Don’t watch the news
    Don’t pass judgement
    Don’t eat and scroll
    Don’t check email before noon
    Don’t leave dishes in the sink
    Don’t wait for perfect

Wednesday

1,000m  ROW

Hang Power Snatch: 5-5-5-5-5
1arm KB Push Press: 5-5-5-5-5 (each side)

The Quiet Warrior

Tuesday

“TUMILSON”

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon "JT" Thomas TuMilson, 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 TuMilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

8 Rounds for TIME:

  200m Run  

  11 Burpee DB Deadlifts (60s)

Monday

AMRAP in 11min of:    6 Chin-UPs   8 Dips 10 Pistols (1 leg squats) Pistol/1 Leg Squat demo video