LIFT

Deadlift 2 x 8 – work up to a heavy double.

WORKOUT

“Baseline”

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

To be repeated in 6 weeks for the Fuel Your Fire Challenge.

BENCHMARK TRAINING

Girl

“Karen”

150 WallBalls 20/14# to 10′ for time.

Hero

“BlaKe”
4 ROUNDS FOR TIME
30m Walking lunge with 20kg plate overhead
30 Box jumps 24/20”
20 Wallball shots 20/14lb to 10′
10 Handstand push-ups

HeroBlakeMclendon

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

MOBILITY MONDAY