FUNday

In TEAMs of 2…

BUY IN: 1,500m ROW/SKI

 5 Rounds for TIME of: 

  10 Dips

  20 Pull-UPs

  30 1arm DB Snatches

  40 Burpees

  50 Double Unders 

CASH OUT: Block RUN

Thursday

5 Sets for MAX Load

UNBROKEN Barbell Complex:

 1 Clean

 1 Shoulder to Overhead 

 1 Front Squat

 1 Shoulder to Overhead

TABATA 

 Flutter Kicks

 Russian  Twist 

Wednesday

ACTIVE Recovery Day

Running Drills 

SLED Work

Plyos 

8 Tips for Running in Hot Weather

Now we’re giving out trophies for not participating!

BADWATER 135

Tuesday

"The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven stars were etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds for TIME of:

 7 Handstand Push-UPs

 7 Thrusters

 7 Knees-2-Elbows

 7 Deadlifts

 7 Burpees

 7 KB Swings 

 7 Pull-UPs

Monday

Back Squat: 5-5-5-5-5

Every :30 for 10min Complete:

 5 Hammer Curls

 5 Push-UPs