FUNday

3 Rounds for TIME:
  10 Thrusters (95/65*)
  20 Box Jumps (24/20")
  500m Row

Life is short, DO what makes you happy. 

MAKE THE MOST OF EVERY DAY.

Thursday

In TEAMs of 2...

AMRAP in 20min of:

  12 Tire Flips 

  200m Run

  40m Lunges

  200m Run

*Partition the Reps as you wish

US Marine Corps dog named Lucca who saved lives wins prize

Wednesday

Push-Pull

Alternated b/n the following every 2min for 20min:
   Bench Press: 3 Reps
   Weighted Pull-Ups: 5 Reps

Millions of people long for immortality who do not know what to do with themselves on a rainy afternoon.

Susan Ertz

Tuesday

Back Squat: 7-7-5-5-3-3

3 Rounds for Quality:
  Bear crawl, 20 feet
  Standing broad-jump, 20 feet

Flex Those Flexors: 3 Steps To Powerful Hips

He’s a retired cop. Now his son is accused of killing a police officer and his own wife.

Monday

4 Rounds for TIME of:

  10 Hang Snatches (75/55*)

  20 Wallballs 

  400m Run

Nothing can bring you peace but yourself.

Ralph Waldo Emerson

Wednesday

"The Chief"
Complete the following 5 Times
 1 minute Rest between efforts

Max rounds in 3 minutes of:
   3 Power Cleans (135/95*)
   6 Push-ups
   9 Squats

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

 

Tuesday

EMOM for 12min complete:
  EVEN- 20 KB Swings (53/35*)
    ODD- 20 Mt. Climbers