Daily Workout

Strength Snatch Grip Deadlift 3 sets of 3 reps WOD 4 Rounds 12 OHS 115/75 12 T2B

Strength Front Squat 3 working sets of 5 reps; 65%,75%,85% WOD 10 min AMRAP 10 Box Jump Overs 24/20 10 KB Swings 53/35 10 Push ups

Strength Strict Press 3 working sets of 5 reps; 65%,75%,85% WOD 21-15-9 reps for time of: Wall Balls 20/14 Toes-to-bar Rest 1 min 2 Rounds for time of: 50 Double-unders 25 Wall Balls 20/14

WOD For Time: 30 Thrusters, 95/65 90 Double unders 20 Thrusters, 95/65 60 Double unders 10 Thrusters, 95/65 30 Double unders Schedule Reminder: Xmas Eve 6AM & 5:30PM only Xmas Day 11AM

Strength Single Legged split squat 3 sets of 5 reps(each leg) WOD Row 1200m 3 Rounds 12 Hang Power Clean, 155/105 9 Front Squats 155/105 6 Ring Dips

Strength 10 min EMOM 3 Strict T2B + 5 Strict Pull-ups WOD 21 – 15 – 9: Deadlifts, 315/225 Box Jumps, 30/24

Strength Weighted Sit-ups 3 sets of 20 reps WOD 20 min AMRAP 1 Power Cleans 205/145 1 C2B 2 Power Cleans 2 C2B 3 Power Cleans 3 C2B 4 Power Cleans 4 C2B Continue as far as possible

WOD "Jackie" For time: 1000m Row 50 Thrusters, 45/35 30 Pull-ups

Strength Back Squat 3 sets: 5 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% WOD 3 Rounds 400m run 14 Front Rack Lunge 115/75  

Strength Snatch Grip Shrugs from High Hang 5 sets of 5 reps WOD 4 Rounds: 7 Power Snatches 115/75 14 T2B 21 Box Jumps 24/20

Strength Deadlifts 5 sets of 3 reps WOD 5 Rounds 40 Double-unders 20 Wallballs 20/14 10 Push Press 135/85

WOD "Falkel" 25 min AMRAP 8 Handstand Push-Ups 8 Box Jump (30 in/24 in) 1 Rope Climb (15 ft) U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8,...