Tuesday

FRONT Squat: 5-5-5-5-5

GHD Back Ext: 10-10-10-10

Turkish Get-UPs: 6-4-2

Monday

"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.

FUNday

In TEAMs of 2...

3 Rounds for TIME of: 

  30 Tire Flips

  RUN to Bars

  30 Pull-UPs

  RUN to Tires

Thursday

BACK Squat: 10-10-10-10-10

Turkish Get-UPs: 4-4-2-2 (total)

Wednesday

AMRAP in 20min of:

 Anchor RUN

 10 Pull-UPs

 20 Wallballs

LAPD Officer pens letter to LeBron James

Tuesday

7 Rounds for TIME of: 

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 Bodyweight Back Squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. 

Reset the rower prior to each round.

Monday

AMRAP in 12min of:

 3 Power Snatches

 6 Clean & Jerks

 9 Pull-UPs

 30 Double Unders 

RX= 115/85 lbs. 

Boosting Performance for the Desk Athlete