WORKOUT

Performance:
2 Rounds For Time
Run 200m
4 Rope Climbs
Run 200m
30 Front Squats 50/35
Run 200m
20 DB Snatch alternating 20/15kg
100m Waiters Walk with DB
200m Run

Fitness:
2 Rounds For Time
Run 200m
8 Rope Lowers
Run 200m
30 Front Squats 40/25
Run 200m
20 DB Snatch alternating 15/10kg
100m Waiters Walk with DB
200m Run

BENCHMARK TRAINING

Games

“11.1”

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Hero

“Del”

For Time:
25 Burpees
Run 400 meters with a 20/14 pound medicine ball
25 Weighted pull-ups with a 9/7kg dumbbell
Run 400 meters with a 20/14 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20/14 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20/14 pound medicine ball
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.