LIFT

Sumo Deadlift 2 x 8 – Work up to a heavy double

WORKOUT

Performance
10 Min OTM
5 Pull Ups
5 Burpees
50m (5 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

Fitness
10 Min OTM
5 Body Rows
5 Burpees
30m (3 x 10m) Shuttle
If you miss the cutoff. Then pick up on the next minute.

BENCHMARK TRAINING

Girl

“Dating Sage”

5 RFT
10 Snatch 43/30KG
15 Pull-Ups
20 Thrusters 34/25KG

Named for Coach B’s daughter Sassy Sage.

MaD and Coach B at Mikes Gym

MaD and Coach B at Mikes Gym

Hero

“Brian”

12 rounds for time of:
20/15kg Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq.