Saturday 6-14-14

"JT"
21-15-9
Handstand Push up (scale is handstand hold 1 min or hold dumbbells over head or KB's over  head for 1 min... Make it a weight that pushes yourself!!!!)
Ring dip
push up

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Friday 6-13-14

"Helen"
3 rounds
1 lap around building
21 KB Swings (53#/35#)
12 Pull ups

Thursday 6-12-14

EMOM 12 min
3 power snatches (155#/100#)
6 overhead squats 

Wednesday 6-11-14

15 Min to establish a 1RM Front Squat

Then...

21-15-9
Thruster (95#/65#)
Toes 2 Bar

Tuesday 6-10-14

For time
100 double under (scale 50 tuck jumps)
80 jumping pull ups
60 wall balls (20#/14#)
40 Kb swings (70#/53#)
20 box jumps (30"/24")

Monday 6-9-14

AMRAP 8 Min
10 deadlifts (165#/105#)
8 power cleans
6 burpees over the bar

Saturday 6-7-14

30 MIN AMRAP....

DODGE BALL!