FUNday

9/11 Event Preparation 

Thursday

 4 Rounds for TIME of:

 10 Air Squats

 10 Hollow Rocks

 10 Push-UPs

 10 Ring Rows

 10 Burpees

Wednesday

AMRAP in 21min of:

 10 Tire Flips

 10 Tire Jumps

 20 Toe Taps

 200m RUN

Tuesday

 Clean & Jerk: 2-2-2-2-2

Monday

AMRAP in 12min of:

3 Air Squats
3 AbMat Sit-UPs
3 KB Swings
6 Air Squats
6 AbMat Sit-UPs
6 KB Swings
9 Air Squats
9 AbMat Sit-UPs
9 KB Swings
… etc.

Continue to add 3 reps to each movement until time expires.

RX= 53/35  

‘Please slow down and move over.’ Wife of fallen SC trooper appeals to public

FUNday

35min Stair RUN

Thursday

 "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.