roll call

roll call

Warm-up
2 rounds
200 m row easy
100 m row sprint
5 burpees
10 pass throughs.

section 2
PVC
10 Romanian deadlift
10 thrusters
5 push press
5 overhead squats

Metcon (Calories)
3 rounds
1 min max cal row
1 min row easy rest 2 min

score is highest and lowest calorie.
Metcon (Time)
for time
18 min cap
50 deadlift
5 bar facing burpee
40 hang power clean
6 bar facing burpee
30 shoulder to overhead
7 bar facing burpee
20 thrusters
8 bar facing burpees
10 over head squat

Dailly WOD

Dailly WOD

Metcon (AMRAP – Reps)
5 rounds
1 min squat hold
1 min max squats

score is lowest number

Metcon (AMRAP – Reps)
4 rounds
1 min high plank hold
1 min max push ups

score is average reps

Metcon (AMRAP – Reps)
5 rounds
30 sec hollow hold
1 min max V ups

score is highest round

Hero

Hero

Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010