Tuesday July 4, 2017

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

America! Home of the free because of the Brave.

There are two classes today 5:30 am and 9:00 am

5:30
A. Partner McGhee – 30 Minute AMRAP
5 DL @ 275/185
13 Push Ups
9 Boxjumps @ 24/20

You complete a full round, then your partner completes a full round.

9:00
A. Partner DT – AMRAP 10
12 Deadlifts @ 155/105
9 Hang Power Cleans @ 155/105
6 Shoulder to Overhead @ 155/105

You complete a full round, then your partner completes a full round.

 

*Bonus*

A. 6 Strict HSPU EMOM x 10

Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1x3
B. Clean & Jerk – 70% x (1+1), 75% x (1+1), 80% x (1+1) x 3
C. 3 Rds – 20 GHDSU / 20 Back Ext