Tuesday

"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.

Monday

BUY IN: 50 Double Unders 

3 Rounds for TIME of: 

 10 Burpee Box Overs

 6 Clean & Jerks (135/95)

 20 Wallballs

CASH OUT: 50 Double Unders

4 Benefits of Creatine Supplementation

FUNday

In TEAMs of 2...

Kitchen Sink WOD:

 Deadlift

 GHD Situps 

 Thrusters

 Pull-UPs 

 Back Extensions 

 Wallballs

 Double Unders 

 and more...

Time or Rounds, reps & loads TBD

Five people honored for saving lives of two Charleston County deputies

Thursday

3 Rounds for TIME:

 Building RUN

 15 Pull-UPs

 20 Wallballs

Wednesday

BOX Squats: 5-5-5-5-5

Rotational Movements - LANDMINE

Tuesday

Incline DB Bench Press

10-8-6-4-2

Skull Crushers 

10-10–10-10

Monday

AMRAP in 20min of:
 Anchor RUN
 3 Box Jumps, 3 Power Cleans
 250m ROW
 6 Box Jumps, 6 Power Cleans
 Anchor RUN 
 9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

Box: (30/24”) Barbell: (135/95)