December 8, 2018

Up & Down (Time)
50 Burpees
1 Rope Climb
50 Jumping Air Squats
1 Rope Climb
50 Double Unders
1 Rope Climb
50 Dumbell Push Press 50/35#
1 Rope Climb
50 Situps
1 Rope Climb

Legless Rope Climb
Peg Board
Scale: Pullup Negatives (No more than 5 in a set)
5 Seconds Down and Up (No Measure)
3X8 GHD Back Extensions

Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds

PSALM 23:4 “Tho I walk through the valley of death” (Time)
50 Power Cleans
200M barbell walk
40 Back Squats
200M barbell walk
30 Power Cleans
200M barbell walk
20 Front Squats
200M barbell walk
10 Power Cleans

RX 135/95
*Complete as a partner WOD or Solo. Partners share reps, one working at a time Both do entire 200M walk, each with their own barbell.
Metcon (Weight)
5 Stone load
Load 5 stones to rack, unbroken. Score is total weight of all 5 stones.
Metcon (Time)
“Its a trap”
100 Burpees
*every 2 minutes run 200M. , Start with the run.
Hildy (Time)
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.