Tuesday

AMRAP in 20min. of:

 400m RUN

 15  L Pull-UPs

 15 Hip Extensions

Monday

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

3 Rounds of:

 12 GHD Situps 

 12 Back Extensions

FUNday

FILTHY FIFTY 

• For Time:
• 50 Box Jumps (24/20)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (53/35)
• 50 Walking Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45/35)
• 50 Back Extensions
• 50 Wallballs
• 50 Burpees
• 50 Double-Unders

         

Thursday

“Death by Pull-UPs”

4 Rounds of:

 20m Lunges

 20m Bear Crawl

Wednesday

2,000 ROW- Moderate Pace

Split Jerk: 5-5-2-2-2-1-1

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