FUNday

In TEAMs of 2…

For TIME:

  Buy-In: 1,000m ROW/SKI

Then, 3 Rounds of:

 21 Back Squats (135/95)

 21 Sit-Ups

 21 Hang Cleans (105/85)

 21 Bar Facing Burpees

 21 Hand Release Push-Ups

 21 Box Jumps

   Cash-Out: 1,000m ROW/SKI

ROW/SKI at the same time

1 person at a time on movements

Partition as you wish

Thursday

EMOM until you are unable, Complete: 

Deadlift- 1 Rep

Every minute increase load 20/10 lbs. 

Wednesday

20 Rounds for TIME of: 

 3 Pull-UPs

 3 Wallballs

 3 Pull-UPs

 3 DB Thrusters (50/35s)

Tuesday

3 Rounds @ 60% effort:

 3min ROW

 3min SKI

 3min BIKE

Mobility & Balance Work

Firefighter Carl Asaro

9/11

September 11 is known for the single most tragic domestic terrorist attack of all time, but at the same time is known as "The Greatest Rescue Mission of all Time"

"In the sacrifice of the first responders, in the mutual aid of strangers, in the solidarity of grief and grace, the actions of an enemy revealed the spirit of a people," 

                        ~ George W. Bush