Dan Broughton

WOD: Teams of 2: 20 minute AMRAP 2 rounds 2 wall ball shots 2 air squats 2 synchro burpees 2 rounds 4 wb 4 air squat 4 synchro burpees 2 rds 6… 2 rds 8… ect

Strength: 4×3 Push Jerk WOD: EMOM 14 odd: 10 bar facing burpees even: 12 Deadlifts (225/155)

Strength: 4×3 Overhead squat tempo at 3121 WOD: For Time: 100m row 10 Squat Cleans 185/135 200m row 8 Squat cleans 300m row 6 squat cleans 400m row 4 squat cleans 500m row 2 squat cleans

WOD: 5 sets: 20/15 cal bike 500m row 400m run Rest 2 minutes

Skill: 4 sets per arm: 5 KB snatch 5 KB single are OHS 5 KB Deadlift 5 KB Clean WOD: AMRAP 15 20 WB 20/14 20 ring dips 20 box jump 24″/20″

Skill: Every 2 minutes for 12 minutes 10 burpees to 6″ target and 6 push jerk 155/105 WOD: AMRAP 7 40 air squats 30 sit ups 20 push ups 10 pull ups

Desforges – U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat… Read more »

Teams of 2: Partner Murph – 800m run (together) 100 pull ups 200 push ups 300 air squats 800m run (together)

Strength: Wave Loading back squat: 5 3 1 5 3 1 WOD: AMRAP 12 10 DB push press 50/35 15 KB swings (53/35) 200m run

Skill: Pistol squat work: Utilize 20 minutes to work on pistols WOD: 5RFT 10 pull ups 16 pistols