Thursday

7 Sets for Quality:
 3 Deadlifts 
 10 GHD Sit-UPs
 10 Back Extensions

Wednesday

Monday

5k RUN

No secrets. No drama.

Thursday

3 Rounds NOT For Time: 

 12 KB Swings 45/25 

 12 Hollow Rocks

 12 Step-UPs (24/20)

Cash Out: 1,000m ROW-SKI 60% effort 

Relaxing too soon must be resisted

Operations Red Wings

 

Today, we honor Lt. Michael P. Murphy and all those who paid the ultimate sacrifice during Operation Red Wings on June 28, 2005.

“Murph”

For Time:
 Run 1 Mile
  100 Pull-ups
  200 Push-ups
  300 Squats
 Run 1 Mile

Tuesday

“Murph” Prep

Crossover Symmetry

Shoulder & Hip Mobility

Monday

AMRAP in 12min of:

 Double Unders: 10-20-30-40-50…

 Devil Presses*: 2-4-6-8-10…

*1 DB 50/35 lbs