LIFT

Thrusters 3 x 5

It has been a while since we have had Thrusters in the mix, so everyone will be working to a heavy triple.

WORKOUT

Performance
10!
Ring Dips
WallBalls 20/14 to 10’
20m Farmers Walk AHAP between rounds

Fitness
10!
Dip Station Dips
WallBalls 20/14 to 10/9’
20m Farmers Walk AHAP between rounds

BENCHMARK TRAINING

Girl

“Fran”

21-15-9

Thrusters 43/30kg

Pull Ups

Hero

“Small”

3 RFT:
Row 1000M
50 Burpees
50 Box jumps 24/20”
Run 800m

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OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan.

MOBILITY MONDAY