WARM UP: 10 Burpee Broad Jumps 10 Pulls on the rower 10 Push Ups 10 Squats 10 Super Mans 2 Rds SKILL WORK: 7 Clean Pull Unders 7 Mid Hang Cleans 2 Rds with weight 7 x 1 Clean Warm Up 40% x 5 50% x 3 60% x 2 70% x 2 7 x [...]

WARM UP: 400 Meter Ditch Run x 2 10 Good Mornings w/ PVC 5 Bottom Squat Holds Deadlift Warm Up: 40% x 5 50% x 5 60% x 3 Deadlift WOD: 65% x 5 75% x 5 85% x 5 Rest 5 x 5 Good Mornings 115/75 21-15-9 Deadlifts Bar Facing Burpees RX = 225-155

WARM UP: 400 Meter Ditch Run x 2 Shoulder Dislocates Lateral Band Work 15 Strict Press w/ PVC 15 Strict Press w/ Bar Strict Press Warm Up: 40% x 5 50% x 5 60% x 3 STRICT PRESS WOD: 65% x 5 75% x 5 85% x 5 Teams of two or three: 10 Split [...]

Navy Chief Special Warfare Operator Mark T. Carter Died December 11, 2007 serving during Operation Iraqi Freedom 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. WARM UP: Foam Roll / [...]

WARM UP: Back Squats 40% x 5 50% x 5 60% x 3 70% x 2 WOD: 1 Back Squat at 80% 10 Back Squats 1 Back Squat at 90% 20 Back Squats 1 Back Squat at 100% 30 Back Squats Rest 4 x 25 Partner Leg Throws