Wednesday

AMRAP in 12min of:

  10 Pull-UPs

  10 Push Press

  250m Row

Police officers pay for motel room, help raise $150G for homeless teen who biked six hours to college

Monday and/or Tuesday

Four US marines and gunman killed in 'act of terrorism' in Tennessee

5 Rounds for TIME of:

  7 KB GTO (53/35#)

  16 Plate OH Lunges (45/25*)

  15 KBS

  400m Run

On July 16, 2015, Muhammad Youssef Abdulazeez opened fire on two military installations in Chattanooga, Tennessee. He first committed a drive-by shooting at a recruiting center, then traveled to a U.S. Navy Reserve center and continued firing, where he was killed by police in a gunfight. Four Marines died on the spot. A Navy sailor, a Marine recruiter, and a police officer were wounded; the sailor died from his injuries two days later.

On December 16, following an investigation, Federal Bureau of Investigation (FBI) director James B. Comey said that the shootings were "motivated by foreign terrorist organization propaganda."

FUNday

Complete the following in TEAMs of 2...

AMRAP in  20min of:
  Building Run
  20 Thrusters (95/65*)

  20 Pull-UPs

*Complete the Runs together

 1 TEAM Member working at a time 

 Partition the Reps as you wish

The 10 Biggest Running Mistakes 

Thursday

4 Rounds for TIME of:

  100m Farmers Carry (AHAP)

  10 Toes 2 Bar

  20m OH Lunges (45/25°)

This is Your Body on Sleep

Wednesday

Complete the following Double KB Complex 4 Times:

  5 Snatches

  5 Cleans

  5 Russian Swings

  5 S2OH

  5 1arm S2OH (each arm)

* rest as needed between efforts

"...let's not make today most days."

Dallas Police Chief  David Brown 

Tuesday

Back Squat: 5-5-5-5-5

          then...

Plank Ladder

The Difference Between Good and Bad Stiffness

Monday

AMRAP in 16min of:

  7 Pull-UPs

  7 Box Jumps (30")

  7 Burpees

  5 Deadlifts

  200m Run

Dallas shooting victims: Who are the slain officers?

Brent Thompson

Patrick Zamarripa 

Michael Krol

Michael Smith

Lorne Ahrens