Butler 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14 lb) Firefighter Hero WOD: This workout is dedicated to Thomas Butler, FDNY, Squad 1, who was killed on September 11, 2001. He was last seen entering the south tower. Butler loved his country. Not only did he work for the New
Pena 7 Rounds for Time 100 meter Sprint 19 Kettlebell Swings (2/1.5 pood) 10 Burpee Box Jumps (24 in) 3 minutes Rest Time each round. Score is total time for all seven rounds, including rest. Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy
Jay AMRAP in 20 minutes 22 Air Squats 12 Toes-to-Bar 9 Burpees British Hero WOD: In the early hours of 15 October 2013, Lance Corporal James Brynin’s section into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward
Gymnastics 15 min to find: -Max unbroken HSPU -Max unbroken Pull-ups **Scale 16min AMRAP -21 Wall Balls (20/14#) -15 KBS (70/53#) -9 Pistols Mobility -Scorpion Stretches -Pigeon Stretch -Light Post Stretch Core Cashout 3 Sets: -10 Ring L-Sit Leg Raises -15 GHD Sit-ups -15 sec GHD Hip Ext Hold RIP Duke!
Weightlifting Find 1RM Clean & Jerk in 15 min 2Km Row for Time (Retest from 1/11/17) Core/Back Cashout 3 Sets: -10 Reverse Flies (2.5-15lb with 1 sec pause at top) -20 V-ups -30 Mt. Climbers
