July 11

WOD

AMRAP 5:
15/12 Calorie Row
15 Wallball
Rest 3:00
AMRAP 5:
15 Burpees
15 Kettlebell Swings (1.5/1)
Rest 3:00
AMRAP 5:
15 Sumo-Deadlift High Pulls (75/55)
15 Overhead Squats (75/55)

July 10

Skill/Strength
Power Cleans – rest 1 min between
5 @ 50%
3 @ 55%
3 @ 60%
3 @ 70%
2 @ 80%

WOD

5 Rounds:
1:00 Calorie Row
1:00 Power Cleans (115/80)
1:00 Lateral Burpees over Bar
1:00 Rest

July 7

WOD “Patton”

U.S. Navy SEAL Shane Eric Patton. He was killed in action in Afghanistan on June 28, 2005 and was 22 years old.

On that day he was called into action when four of his fellow teammates were under attack and outnumbered by 120. Shane and other brave SEALs jumped into a helicopter to go get them. When they arrived they started to descend to let the seals out. Right at that moment the helicopter was shot down by an RPG (Rocket Propelled Grenade).

25 Deadlifts (155/105)
400 M Run
10 Strict Pull Ups
10 Clean & Jerks (155/105)
800 M Run
10 Strict Pull Ups
10 Clean & Jerks
10 Strict Pull Ups
800 M Run
10 Clean & Jerks
10 Strict Pull Ups
400 M Run
25 Deadlifts