WARM UP: Foam Roll / Lacrosse Work 5 Push Ups 10 V- Ups 5 Inch WOrms 10 Pistols SKILL WORK: 10 Front Squats with PVC 10 Front Squats with Bar WOD: 10 x 2 Front Squats (bar speed) 55 – 65 % 7 Game Style Push Ups Bear Crawl Down 7 Game Style Push Ups [...]

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; [...]

WOD: One minute at each station, 50 second rest, 3 rounds Wall Ball (20lb / 14lb, 10 foot) Sumo Deadlift High Pull (75lb / 55lb) Box Jump (20 Inches) Push Press (75lb / 55lb) Row (calories)

RX WOD: 1000 Meter Run 30 Over Head Squats 1000 Meter Run PHA WOD: 1000 Meter Run 30 Hand Stand Push Ups 1000 Meter Row

WARM UP: Foam Roll 800 Meter Jog Lunge Down 10 Air squats Hurdler stretch /box stretch SKILL WORK: 7 Thrusters w/ 45lb bar WOD: 3 thrusters Sled Push 30 meters down, 30 meters back 7rds not for time RX = Thruster 135/95 Sled (men) 100 lbs Sled (women) 50 lbs PHA = Thruster 155/115 PHA [...]