WARM UP: Foam Roll / Lacrosse Work Lunge walk down & back 5 Inch Worms Hign Knees down & back Quad Stretch SKILL WORK: Pistols Dead Hang Pull Ups WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats —————– AMRAP 20 Minutes OR WOD: “Mary” 5 Hand Stand Push Ups 10 Pistols (5 per [...]

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. WOD: “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 5 RFT RX = [...]

WARM UP: Foam Roll / Lacrosse Work Stretch OutSide Drills SKILL WORK: Med Ball Cleans 4 x 10 WOD: 2 Laps Around Building 30 Air Squats 15 Burpees 15 Situps w/Wallball 3 RFT

WARM UP: 10 Pass Throughs 10 OHS w/PVC 10 Push Press w/bar 10 Good Mornings w/bar 10 V-Ups 2 RDs Shoulder Band Stretch WOD: 4×1 Snatch (15 Min) 3×1 OHS (15 Min) Within 85% of 1RM Rest 5 Min 3 Power Snatch 3 Lunge/Leg w/bar on back 8 Toes to Bar 8 Min AMRAP RX [...]

WARM UP: 200 Meter Run 10 Burpees 200 Meter Run 10 Push Ups SKILL WORK: Good Mornings x 7 OHS x 7 with bar, 2 rds WOD: 7 Thrusters Sprint to Bottom of Ditch/Back 4 Min AMRAP Rest 2 Min Repeat for 3 Cycles Record RDs/Set