Friday, July 31st, 2015

 In W.O.D.

STRENGTH & CONDITIONING

Warm Up

Deadlift
Hang Clean
Push Press/Jerk

*work up to workout weight or slightly above.

Conditioning

“DT”

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Clean
6 Push Jerk

“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.”


BURN CLASSES
25 minute AMRAP of:

200 meter run
20 Kettlebell High Pulls (53#/35#)
20 Dumbbell Push Press (35#/25#)
20 Dumbbell Step-Ups

 

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