Friday

In TEAMs of 2…

AMRAP in 25min of:

15 Penny Flips (45/35)

7 T2B

7 Burpees

7 Box Jumps

12 OH Lunges (45/35)

7 Thrusters

15 Hollow Rocks

Teammates alternate after every movement 

GA Deputy’s Wife and Two Children Killed in Horrific Wreck

Deputy Patrick Holtzclaw of the Hall County Sheriff's Office tragically lost his wife and two children (ages 5 and 6) in a car accident Sunday (July 16th) at 3:30pm on Hwy 365. 

A corvette was traveling in excess of 150mph and t-boned his wife's vehicle killing all 3 inside, and killing the 2 passengers in the Corvette. The below fundraiser is established under approval by the Hall County Sheriff's Office (CSI J. Canupp) for Deputy Holtzclaw.

The Georgia Law Enforcement Organization is a 501c3 nonprofit, and all donations are eligible as tax deductions.  Unlike other “for-profit” crowdfunding platforms, we do not take a percentage of the donations, and they will go directly to Deputy Holtzclaw. 

To Donate: https://app.moonclerk.com/pay/1uwy4p6xij4n

Thursday

Death by Pull-UPs

5x5

Every :30 for 10min Complete:

 5 Push-UPs

 5 Curls

Tabata:

 V-UPs

 Bar Hops

 Russian Twist

Wednesday

Complete the following 5 Times

Barbell Complex

  Power Clean
  Front Squat
  Push Press
  Back Squat
  Behind-the-Neck Press

Rest as needed between efforts 

Loads TBD 

Guy Almost Sets The Beer Mile World Record By Running It In 4:30 While Only Wearing One Shoe

Lions RB David Montgomery 

Tuesday

AMRAP in 12min of:
 9 Double-KB Deadlifts
 100-ft Farmers Carry

♀ 106-lb KBs ♂ 150-lb KBs

Monday

The Kid Becomes The King!

The Chief

MAX Rounds in 3min of:
 3 Power Cleans
 6 Push-UPs
 9 Squats

♀ 95 lb ♂135 lb

Rest 1min. Repeat for 5 cycles.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country