SCHEDULE CHANGE

Next weekend is Labor Weekend so we are giving you some time off to recover from your hard labor so far this year.

SATURDAY OCT 24 – CLOSED

SUNDAY OCT 25 – CLOSED

MONDAY OCT 26 – 5PM SESSION ONLY

WORKOUT

Performance
4 RFT
Row 500m or Run 400m
15 Cleans 60/40kg (or PC+FS)
30 Sit Ups
15 HR Push Ups

Fitness
4 RFT
Row 500m or Run 400m
15 Hang Power Cleans 40/20kg
30 Sit Ups
15 Push Ups/8 Negatives

:

For Performance the Clean must pass below parallel to count. Can be a Power Clean + Front Squat.

SKILL

ROWING
100m Legs ONLY
100m Arms ONLY
100m Normal Rowing

BENCHMARK TRAINING

Girl

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Hero

“Lee”

Five rounds for time of:
Run 400 meters
155/105kg Deadlift, 1 rep
85/55kg Squat clean, 3 reps
85/55kg Push jerk, 5 reps
3 Muscle-ups
15 foot Rope climb, 1 ascent

Lee_Hero

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan.

MOBILITY MONDAY

Get Up! Stand Up! Stand Up for………Your back??

The importance of spending more of the day standing is starting to permeate through to general population.