WORKOUT

“Kelly”
5 RFT
Run 400m
30 Box Jumps 24/20”
30 WallBalls 20/14# to 10/9’

Can be done as a partner workout. 1 working at a time break it up however you want.

BENCHMARK TRAINING

Games – “13.4”

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
34/22.5kg Snatch, 30 reps
30 Burpees
61/43kg Snatch, 30 reps
20 Burpees
75/50kg Snatch, 30 reps
10 burpees
95/63kg Snatch, as many reps as possible

Hero – “Brehm”

For Time:
15 foot Rope climb, 10 ascents
20 Back squat 102.5/70kg
30 Handstand push-ups
Row 40 calories

hero_dale_brehm

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.