Tuesday

DB Bench Press: 5-5-5-5-5

4 Rounds for Quality:

 7 Supine Ring Pull-UPs

 10 GHD Situps 

 10 Hip Extensions

Jump Rope for 5min

THE BLAST EFFECT

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

15min Indian Sandbag RUN

Kettlebell Carry Variations 

4 Rounds for TIME of: 

 10 Sledge Hammer Strikes 

 10 Tire Flips

 10 Pull-UPs

Our thought are with everyone impacted by this tragedy. 

Thursday

DEADLIFT: 5-5-5-5-3-3-3

MAX Height Box Jumps

9 Deadlift Mistakes 

Wednesday

AMRAP in 15min of:

 10 Toes-2-Bar

 20 Box Jumps 

 10 Shuttle Runs

Tuesday

Part 2.

Monday

10-9-8-7…..1 Reps for TIME:

Power Cleans (155/95)

Bench Presses (205/135)

Pull-UPs

"You do not pick the fight, the fight picks you. A fight will not be what you want it to be. It will be what it is, and it will be ugly."

                                   -Dave Spaulding