WORKOUT

“Annie are you OK? On the run!”

21-15-9 Rep Rounds of:
Wall Ball -20/14# to 10′
Sandbag Cleans – 20/10kg
Box Jump -24/20″
Kettlebell Swings -24/16kg
Burpees
Run 400m, 200m, 100m.

Move through all 6 stations as a team. One person per station, don’t move to the next station until each team member is finished with their station.

BENCHMARK TRAINING

Girl

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Hero

“Nick”

12 ROUNDS FOR TIME
10 DB hang squat clean, 20/15kg
6 HSPU on dumbbells

Nick_Steinbacher_smile_edit

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.

MOBILITY MONDAY