Friday

5 Rounds for TIME of:

 20 Wallballs 

 1min Bar Hang

Today is the anniversary of...

Operation Red Wings

On Monday we’ll honor Lt. Michael Murphy!

Thursday

Push Press: 10-10-5-5-4-4

Using a running click...

E2MOM for 10min Complete:

  200m RUN (5 sets)

Wednesday

Complete for TIME:

10.9.8.7.....1 Reps

1.2.3.4.....10 Reps

Burpee Box Jumps (20/14")

Pull-UPs

Tuesday

Back Squat: 15-12-9-6-3 
2min MAX Double Unders
Back Extensions: 10-10-10

Monday

RX= 135/95, 30min Time Cap