LIFT

Push Jerk 5 x 5 – Work up to a heavy set of 5. Looking to establish your 5 Rep max.

WORKOUT

Performance
7 Min AMRAP
7 Strict Pull Ups
7 Pistols per leg
7 Burpees

Fitness
7 Min AMRAP
7 Body Rows
14 Squats
7 Burpees

BENCHMARK TRAINING

Games

“13.3”

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20/14 lbs to 10/9′ target)
90 Double-unders
30 Muscle-ups

Details HERE.

Hero

“Foo”

77.5/52.5kg bench presses, 13 reps
Then, complete as many rounds as possible in 20 minutes of:
7 chest-to-bar pull-ups
77 double-unders
77.5/52.5kg squat clean thrusters, 2 reps
28 sit-ups

hero-sgt-gary-morales-foo

Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy.

MOBILITY MONDAY