FUNday

Farmers Carry Variations 

3 Rounds Max Effort of:

1min work, 30sec rest/rotate

  • SkiErg

  • Row

  • Assault Runner

  • Versa Climber

  • Assault Bike

  • Jacob’s Ladder 

Thursday

Crossover Symmetry

BENCH PROGRAM

Skill Work: Double Under Efficiency 

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