August 19, 2017

AMRAP x 20:00
20 DB Lunges 40/25
20 Double Unders
20 Ab Mat Sit Ups
20 Box Jumps 24/20

Conditioning: For Time
Teams of 3
Row 6k
Break up how you want
Parter 1 Rows
Partner 2 holds plank
Partner 3 holds wall sit

Conditioning: 3 Rounds For Time
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Conditioning: For Time
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Conditioning: AMRAP
Death by Stone/Sandbag to shoulder.
Conditioning: AMRAP
Death by Tire flip/jump
*either by yourself or with a partner, do one flip and one jump onto the tire in the first minute, then increase each minute.