Tuesday

Back Squat: 10-5-5-3-3-3

 

4 Rounds of :20 ON - :20 OFF:

 Handstand Hold

 Hollow Hold

Monday

3 Rounds for TIME of: 

 10 Pull-UPs

 20 Wallballs

 30 Double Unders

FUNday

7.0.3

June 18th 2007 a fire in Charleston SC claimed the lives of 9 firefighters after a flashover and structural collapse.  From the time of the initial call to the collapse was 37 minutes. In the fire service around the world they became known as; 

     “The Charleston 9”

• Captain Louis Mulkey
• Captain Mike Benke
• Firefighter Melven Champaign
• Captain Billy Hutchinson
• Engineer Brad Baity
• Firefighter Earl Drayton
• Engineer Mark Kelsey
• Engineer Michael French
• Firefighter Brandon Thompson

Complete in Memoriam

   9 Rounds for TIME:

     -3 Rope Climbs

     -6 HSPUs

     -9 30" Box Jumps 

     -6 Toes 2 Bar

     -3 Deadlifts (275/225)

Thursday

Active Recovery. 

Get outside & move for 30min. 

Friday we honor “The Charleston 9”. 

Wednesday- Emanuel AME Church

We remember June 17, 2015...

Rev. Clementa Pinckney

Cynthia Hurd

Rev. Sharonda Coleman-Singleton

Tywanza Sanders

Ethel Lance

Susie Jackson

Depayne Middleton Doctor

The Rev. Daniel Simmons

Myra Thompson

9 Rounds for TIME of:

  200m RUN

  9 Hang Cleans (75/55)

  9 Lunges

  9 KB Swings (53/35)

  9 Ring Dips

  9 Goblet Squats (53/35)

  9 Pull-UPs

  9 Push Press (75/35)

  9 Burpees

Watch EMANUEL free on STARZ.

Tuesday

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

         then...

3 Rounds of:

 30 Double Unders 

 15 GHD Situps 

Monday

10.9.8.7.....1 Reps for TIME of:

  Power Cleans (135/95)

  Dynamic Push-UPs 

4 Benefits of Intermittent Fasting