Monday 9/11

Complete the following for Time:

800m Run (Carry 25/10* bumper plate)

   - 9 Thrusters (125/85*)

   - 11 Box Jumps (30/24″)

   - 9 HSPUs

   - 11 Burpee Chest to Bar Pull-ups

   - 9 Push Jerks (115/75*)

   - 11 KB Swings (70/53*)

400m Run to the Ropes

   - 2 Rope Climbs

   - 19 Burpees

****I know the Burpees come up twice. There were 19 hijackers/terrorist.  Nobody likes Burpees or Terrorist. Endure in honor of our country, all the men and women who fight/fought for our freedom, the victims and their families and all those affected by the tragedy on 9.11.2001.

JOE-Day

On September 8, 2014, while dealing with a disorderly subject creating a disturbance at the Gardens of Ashley River apartment complex, Charleston County Sheriff's Deputy Joe Matuskovic was killed and another Deputy was shot and injured. Charleston County Rescue Assistant Chief Larry Britton also passed away that night from natural causes while providing support to the officers on scene.

Joe was a great friend and Officer while serving at the City of Charleston Police Department, FLETC and the Charleston County Sheriff's Office. He lived life to the fullest and always found a reason to smile.  I will never forget that smile.

Our hearts go out to everyone that was involved in the incident, especially to the families of Joe Matuskovic and Larry Britton. 

They are missed, but not forgotten...

*Due to Hurricane Irma, Joe's Hero WOD will be postponed until next week

Friday

5 Rounds for TIME of:
  10 Jumping Lunges
  20 KB Snatches (53/35, 10 R-L)
  200m RUN

Be SAFE & HELP those who need it!

Thursday

E2MOM for 20min alternate between:
  ROW 20cal
  50 Double Unders

Tunnel Vision and Chronic Stress: How to Manage Your Physiological Responses

Wednesday

"Diane" 

21-15-9 reps for time of:
  Deadlift 225/175
  Handstand Push-Ups

Quiet Professional: Tools for Making Hard Decisions

1) If you know what you are doing now is wrong. Stop doing it, even if you don't have something else lined up to take it's place.

2) Not making a decision, is a decision.

3) Deciding against integrity always comes with a significant, painful cost.

4) If integrity isn't an issue, and it comes down to your "Head" vs. your "Heart," always go with your Heart.

5) Don't artificially limited your options.

6) Set a Deadline.

7) The Happiness Formula

Tuesday

"Cindy"

AMRAP in 20min of:
    5 Pull-ups
  10 Push-ups
  15 Squats

What Happened When I Ate The Best Brain Foods For A Week

Monday

Play!