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

Games

“14.5”

21-18-15-12-9-6-3
Thrusters (Men: 43kg Women: 29kg)
Over the Bar Burpees

For Time:-)

Hero

“Jared”

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.

MOBILITY MONDAY

What is ROMWOD?

ROMWOD stands for Range Of Motion Workout Of the Day. It is a website that provides daily videos designed to increase range of motion, optimize athletic performance, and promote recovery, healing, and longevity. … But range of motion is not an issue that is present only in the gym.