Dan Broughton

Sunday, December 15th

HERO WOD: Badger3 RFT30 Squat Cleans 95/6530 Pull Ups800m run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

Friday, December 13th

Strength: Barbell Romanian Deadlifts (“Straigh leg”) 4×6 For Time:10 Squat Cleans 205/145200m run8 Squat Cleans200m run6 Squat Cleans 200m run4 squat Cleans200m run2 Squat Cleans200m run

Saturday, December 7th

PARTNER WOD: Teams of 3:6 Rounds (24 minutes)60 seconds max burpee box jump overs60 seconds max Ground-to-Overhead 115/7560 seconds max cal row60s Rest Teams rotate through the movements so that all 3 complete movements the first 3 minutes, then rest… Read more »

Friday, December 6th

WOD: “Filthy Fifty”50 Box Jumps 24/2050 Jumping Pull Ups50 KBS 53/3550 Walking Lunges50 Knees-to-Elbows50 Push Press 45/3550 BB Goodmornings 45/3550 Wall Balls 20/1450 Burpees50 Double-unders/150 Single Unders