A.M.

60 mins of pool time.

Use this time for recovery, CSS practice and getting more comfortable in the water.

P.M.

Strict press

1-1-1-1-1-1-1

5 rounds for time
5 Deadlifts @ 275/ 185
10 Burpees

5 years ago today we lost a great warrior.
Maj. Doug A. Zembiec
14- April – 1973 – 11 – May -2007
Today’s WOD is for you Sir.
Semper Fi.
FIGHT GONE BAD
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

For time;
800m run
50 air squats
40 Butterfly sit -ups
30 Push – ups
20 Box Jumps 24/ 20
10 Pull -ups
800m run

Cranking those squats!

PUSH - UPS! Everyone's nemesis!

Rebecca on box jumps.

Everyone pushing to finish!

50 Back Squats @ 135lb
50 Front Squats @ 85lb
50 OverHead Squats @ 65lb

For time;
800m Run
10 Rounds of;
5 pull- ups
10 push- ups
15 squats
800m run

BURPEE / THRUSTER
20 Burpee
5 DB Thrusters
15 Burpee
10 DB Thrusters
10 Burpee
15 DB Thrusters
5 Burpee
20 DB Thrusters
DB weights 40/ 20

10 min AMRAP ;
5 pull- ups
10 Push – ups
15 Butterfly sit – ups
Rest with a 200m walk
into ;
TABATA SQUATS

Morning crew is looking GREAT! Awesome energy and output I’m grateful to have you all here. Looking forward to more PR’s!!

Run 1 mile
Max. Pull -ups
Max Push – ups
Max Sit – ups

Front Squat
5- 5- 5- 5- 5
Then;
3 rounds for time
15 front squats @ 85% of 5 rep max
200m Backward run