Monday, Nov 4th, 2013

Weekly Warm Up: 10 PVC Overhead squats, 10 PVC Good Mornings, 10 Abmat Sit Ups, 5 Strict Pull ups

Strength:  Overhead Squats 5x3

WOD:  "Diane" (for the leaderboard)


Deadlift (225/155)

Handstand Push Ups (Head must go as low as your hands to be RX'd, if you use an abmat, you must a 15# plate touching the side of the abmat and the wall.)

REC:  6 Laps of running intervals.  Sprint the long sides, jog the short sides

Saturday, Oct 26th, 2013

WOD:  "Holleyman"

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds for Time (that's not a typo)

5 Wall Balls (20/14)

3 Handstand Push ups

1 Power Clean (225/135)