This week we are trying something new. No results will be recorded on the whiteboard, you can track your own results in your log book or on Influx but no one else will see your score. We are doing this so you can focus on your workout and not worry about what anyone else did. No real change for our “Dawn Patrol” at 5:45am they don’t see anyone’s score until the next day anyway, but for the rest of you….

LIFT

Back Squat 3 x 5 – Work up to a heavy triple. Look to set a new 3 Rep Max.

WORKOUT

Performance
10 Min AMRAP
5 Pull ups
5 Box Jumps 30/24
5 Sit Ups
5 KB Swings 24/16kg

Fitness
10 Min AMRAP
5 Body Rows
5 Box Jumps 24/20
5 Sit Ups
5 KB Russian Swings 24/16kg

BENCHMARK TRAINING

Games

16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 43/29kg
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

More info HERE.

Hero

“Yeti”

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.

Urban embodied positivity, hard work, self improvement and fun.

MOBILITY MONDAY