FUNday

4 Rounds for TIME of:

 10 Tire Flips

 20 Sledgehammer Stricks

 250m RUN

Thursday

^“Nicole”

AMRAP in 20min of:

 400m RUN

 MAX Pull-UPs

Wednesday

“DT”

5 Rounds for TIME of:
 12 Deadlifts*
 9 Hang Power Cleans*
 6 Push Jerks*

*155 lb. Barbell

Tuesday

Bench Press Program 

Tricep Kickbacks 

Skill work on Rings 

 

HELP a BROTHER in BLUE

gofundme link

Shane and Lisa recently lost their belongings in an apartment fire. Both of them are first responders in the Charleston area and have served this community for many years. Your donations will help them buy clothing, food, and eventually furniture. Every little bit helps, so please, help us by giving to two local heroes that have given so much to our community and us!

Monday

6 Rounds for TIME of: 

 250m ROW/Ski 

 20 Double Unders 

 10Wallballs

CA Police Captain Survives 22 Bullet Wounds (incident videos)