Wednesday

DEADLIFT: 6-4-2-2

For TIME: 

21-15-9-15-21 Reps of:

 KB Swings

 Goblet Squats 

RX= 53/35

Tuesday

AMRAP in 20min of:

 200m Sprint

 10 In & Out Tire Flips

Ask Health: Should I Hit My Protein Goal Every Day?

Monday

30-20-10 Reps for TIME of:

 Burpees

 Pull-UPs

 DB Snatches (50/35)

There are NO DAYS OFF.

We either take care of FAMILY, business, or body.

That's life, CHERISH EVERY DAY.

HERO LaPage

Cause of Death: Gunfire

End of Watch: January 19, 2002
Date of Incident: January 19, 2002
Age: 36
Tour of Duty: 7 yr
Suspect Info: Apprehended
Weapon Used: Handgun; .40 caliber

Officer LaPage was shot and killed by a suspect who went on a shooting spree following a three car accident he was involved in at Cannon Street and Courenay Drive. The accident occurred in front of a hospital helicopter landing pad. Two flight medics who were eating at a nearby restaurant witnessed the accident and ran to the scene to offer assistance. As they checked the victims the suspect reached back into his car, retrieved a handgun, and opened fire, striking both flight medics, killing one.

The suspect then fled the scene and encountered Officer LaPage, who was working a uniformed off-duty security job at a private college dorm. Thinking Officer LaPage was searching for him, the suspect immediately opened fire, striking him in the head, back, and elbow. Officer LaPage was wearing a vest at the time.

Parking Garage WOD

Garage & Stairs RUN

           then…

5 Rounds for TIME of: 

 19 KB Swings (53/35)

 Hill Sprint

 19 Push-UPs

 Backpedal Down Hill

Thursday

Complete for TIME:

BENCH PRESS (50% 1RM)

 10.9.8.7.6..…1 Reps

Pull-UPs

 1.2.3.4.5..…10 Reps

Inky Johnson

Wednesday

Back Squat for Load:
10-10-7-7-4-4-1-1

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Tuesday

"DT"

5 Rounds for TIME of: 
 12 Deadlifts
   9 Hang Power Cleans
   6 Push Jerks

RX= 155 lbs. 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.