Monday – July 8, 2013

5 RFT

30 Wall Balls (20/14)

10 pushups

Tuesday – July 9, 2013

15 Minutes of Mobility (Rack position, hips, Achilles)

5 RFT

10 Power Cleans  (135/95); (115/75); (95/55)

15 Box Jumps (24”/20”); (20/16”); (16”/12”)

Wednesday – July 10, 2013

Turkish Get Up Practice

AMRAP 12 Minutes

10 Kettlebell Snatches

10 Pull-ups

200M Run

Thursday – July 11, 2013

Squat Day

OHS – 3-3-3

Front – 3-3-3

Back – 3-3-3

Friday July 12, 2013

“Badger” HERO WOD

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

3 RFT

30 Squat Cleans (95/65)

30 Pull-ups

800M Run

 

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