Dan Broughton

WOD: AMRAP 30 60/40 cal bike 50m suitcase carry + waiters carry (right arm OH) 50m suitcase carry + waiters carry (left arm OH) 800m run/1000m row 3 rope climbs (rope pulls)

Strength: Tempo Front Squats 4×6 at 31X1  Interval Test: Intervals every 2:30 for 15 minutes 6 burpees over the rower 250m row

Come join us for open gym from 10-noon!

Teams of 2: AMRAP 24 min 20 alt db snatch (50/35) 20 single arm OH walking lunge (50/35) 20 HSPU Run 200m (together) *One works one rests

Skill: EMOM 12 min 5 ring row @ 21×2 5 ring push up 3 Rounds For Time 1k row 15 Power Clean (135/95) 10 pull up

Strength: Find 1RM Thruster WOD: Death by Thruster/jump rope Minute 1: 1 thruster (95/65) + 20 double unders Minute 2: 2 thruster + 20 double unders continue until reps cannot be completed in one minute

Strength: Cuban Press 4×5 at slow tempo WOD: AMRAP 15 min 12 cal bike/row 12 DB burpee box step over (35/20) 12 Double DB Push press

Strength: 4×5 squat snatch Jog 600m, row 800m, bike 1200m between each set

Hand-Stand-Push-Up skill work, Then Gymnastics Test: HSPU (RX) / Push up (scale) max set unbroken Rest 5 minutes then REPEAT WOD: EMOM 10 min Minute 1: 10 Kettle Bell Swings (53/35) + 10 air squats Minute 2: 500 ft shuttle… Read more »

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion,… Read more »