FUNday

3 Mile RUN

GHD Situps: 10-10-10-10

Thursday

For TIME:
 5 Power Cleans
 20 KB Swings
 100 Double-Unders
 10 Power Cleans
 20 KB Swings 
 100 Double-Unders
 15 Power Cleans
 20 KB Swings 
 100 Double-Unders

RX= 155/105 BB, 53/35 KB

It's not Just About Standing With Israel. It's About Standing With Humanity Regardless of Race, Religion or Creed.

Wednesday

Strict Pull Up
4 Sets Total
5,5,5 (underhand, overhand, wide grip overhand)

     then…

Bench Program

Tuesday

 "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.

Monday

4 Rounds for TIME of: 

 12 Pull-UPs

 200m Run

 20 OH Lunges*

 20 Penny Flips*

*RX= 45/25