FUNday

In TEAMs of 2...

Kitchen Sink WOD:

 Deadlift

 GHD Situps 

 Thrusters

 Pull-UPs 

 Back Extensions 

 Wallballs

 Double Unders 

 and more...

Time or Rounds, reps & loads TBD

Five people honored for saving lives of two Charleston County deputies

Thursday

3 Rounds for TIME:

 Building RUN

 15 Pull-UPs

 20 Wallballs

Wednesday

BOX Squats: 5-5-5-5-5

Rotational Movements - LANDMINE

Tuesday

Incline DB Bench Press

10-8-6-4-2

Skull Crushers 

10-10–10-10

Monday

AMRAP in 20min of:
 Anchor RUN
 3 Box Jumps, 3 Power Cleans
 250m ROW
 6 Box Jumps, 6 Power Cleans
 Anchor RUN 
 9 Box Jumps, 9 Power Cleans

Add 3 Reps Each Round

Box: (30/24”) Barbell: (135/95)

FUNday

Partner WOD

For TIME:

 3000m ROW (total)

  60 S2OH (95/65)

  60 Front Squats (135/95)

  60 Bench Press (155/95)

  60 Deadlift (185/135)

 1 Mile Run (each)

 

              International Law Enforcement Training Summit

Thursday

Crossover Symmetry Drills

3 Supersets:
 :30sec MAX DB Bench Press (50/30s)

After Each Set: 50 Banded Pull-Aparts

Rest as Needed Between Sets

         then...

E2MOM for 20min / 10 Pushes:

 50m Sled Push

FEDERAL FITNESS with Dave Castro