Friday

WOD: 4 Rounds for Time of:

• 10 DB Snatches (50/30)
• 20 Squats

then

Death by Tire Flips

Thursday

WOD: for time

7,7,5,5,3,3

• Bench Press

Then 

3 Rounds of:

• 1:00 Plank
• 10 Dips

Wednesday

WOD:  "TILLMAN"

7 Rounds for time:

7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups

*Rest 45 seconds between rounds

Patrick Daniel Tillman 

5.6.76 – 4.22.04 

Tillman was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

Tuesday

WOD:  Complete 7 rounds:

• Handstand Holds for maximum time
• 10 Supine Ring Pull Ups

Monday

Warm Up: burpees, lunges, inch worm, squats

Skills: Thrusters, Box Jumps

WOD:  for time

21, 15, 9 reps of:

Dumbbell Thrusters 50 lbs
Box Jumps 20"

37 Ways To Be A Total Badass

Friday

"Cameron"

For time:

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

Thursday

Warm Up: Block Run, Agility Ladder

Skills: Broad Jump, Sprinting Mechanics

WOD: On the minute for 12 minutes complete:

             3 Broad Jumps
             Sprint 30 yards

*After your last broad jump, collect yourself. Start your sprint from a good sprint start position

Mobility: 3 Rounds, NOT for time

                       10 Tuck Jumps
                       20 Mt. Climbers