Friday - Monday, Oct 22nd - 24th

Super Saturday

Warmup: 3 Rounds

200meter row

10 GHD Situps

10 GHD Back Extentions

10 KBS

+++++++++++++++++++++

"Roy" - Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon, and Olivia.

5 Rounds for time

15 Deadlifts 225/185#

20 Box Jumps 24/20"

25 Pullups

------------------------------------

Sunday Funday

Amnesty - Pick a workout you may have missed during the week or work on a skill

** 7 am group run - Everyone welcome!

=====================================================================

Monday

Warmup: 10 minutes of

10 banded pull aparts

8 Dips

6 kbs

4 burpee box jumps

2 HSPU's

++++++++++++++++++++++

Buy-in: 150 DU's for Time

++++++++++++++++++++++

Strength 1: 4 Rounds ~ not for time

12 seated dumbbell presses

12 dumbbell high pulls

12 dumbbell rows (6 each arm)

++++++++++++++++++++++++

Strength 2: 6x3 Snatch Grip Shoulder Press (keep the bar in front of head)

*With 10 plate raises after each set

++++++++++++++++++++++++

WOD: 5 Rounds for time

5 Shoulder to Over-head 155/95#

10 toes to bar

15 pushups