FUNday

In TEAMs the of 2…

For TIME:

 60 KB Swings

 400m RUN

 60 Pull-UPs

 10 Shuttle RUN

 60 Box Jumps 

 400m RUN

 60 KB Snatches

 10 Shuttle RUN

 60 Goblet Squats

KB RX= 53/35

TEAM members work at the same time

Partition the Reps as you wish

"The Last Full Measure"

Thursday

Great Effort at the 9/11 Event!

BENCH Program

FOAM ROLLING PROTOCOL

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 

8:46 am 

AA Flight 11 Struck the North Tower 

9:03 am

UA Flight 175 Struck the South Tower  

9:37 am

AA Flight 77 struck the Pentagon

9:59 am

South Tower Collapsed

10:03am

UA Flight 93 Crashed in Somerset, PA

10:28 am

North Tower Collapsed

Tuesday

“Helen”

3 Rounds For Time

 400m Run

 21 KB Swings (53/35)

 12 Pull-Ups

Monday

2,000m ROW (60% effort)

Every :30 for 10min Complete:

 5 Hammer Curls

 5 Push-UPs