WORKOUT

Performance
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball to 10′
Box jump, 24/20 inch box
Kettlebell swings, 24/16kg

Fitness
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20/14 pound ball to 9′
Box jump, 24/20 inch box – step ups OK
Russian Kettlebell swings, 24/16kg

This can be done individually or you can team up, one working at a time break up the reps however you want.

ScottMorrisonHero
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

BLUE DINOSAUR PALEO BAR ASSAULT AIR BIKE CHALLENGE

Thanks to everyone who attempted the challenge. Maybe next time we will select something that is more pleasant to experience in order for more of you to participate 🙂

Thanks to Blue Dinosaur Paleo Bars for our prize packs. The winners are:

Female Top Score: 21 Calories – Ash, Paule and Julia

Male Top Score: 36 Calories – Justin

Spot Prize winners: Jo and Yasmine

Blue Dinosaur Paleo Bars

BENCHMARK TRAINING

Girl

“Helen”
3RFT
Run 400m
21 Kettlebell Swings 24/16kg
12 Pull Ups

Hero

“Ralph”
4 rounds for time
8 Deadlifts 114/75kg
16 Burpees
15 foot Rope climb, 3 assents
Run 600 meters

Hero_Ralph2

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

MOBILITY MONDAY