FUNday

TEAM WOD

3 Rounds for TIME of: 

 Track RUN

 10 KB Swings

 10 KB Snatches

 50m In & Out Tire Flips

 KB Carries

 30m Lunges

KB RX= 53/35

Thursday

Shoulder Press: 1-1-1-1-1 reps
Push Press: 3-3-3-3-3 reps
Push Jerk: 5-5-5-5-5 reps

Wednesday

"TUMILSON"

Navy Chief Special Warfare Operator

(SEAL/Enlisted Surface Warfare Specialist) 

Jon T. Tumilson

Died August 6, 2011

Serving During Operation Enduring Freedom

8 Rounds for TIME:

 200m Run

 11 Burpee DB Deadlifts (2-60 lbs.)

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.

Tuesday

EMOM for 20min alternate b/n:
 20 Hollow Rock
 10 Tricep Kickbacks
 20 DB Glute Bridge-Up
 10 Single Leg Deadlifts
 20 DB Hammer Curls 

Monday

"Cindy"

AMRAP in 20min of:
 5 Pull-ups
 10 Push-ups
 15 Squats