Dan Broughton

Strength: 4×6 Paused Push Jerk; pause at the bottom of dip and pause in receiving position (second dip) WOD: Every 3 min for 15 minutes 12 Toes-To-Bar 12 Box Jump 30″/24″ 12 DB front squat 50/35

Join us from 10-noon for Open Gym!

Teams of 3: 2 rounds (30 min cap) 200m (each) run 100 p. snatch (75/55) 200m run (each) 100 box jump overs 200m run (each) 100 thrusters (75/55)

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees 12 Minute Time Cap

Skill: Strict pull ups 10-8-6-4-2 *weighted if possible WOD: Every 5 minutes for 15 minutes (3 rds) 9 pull ups 18 KB snatch 53/35 27/21 cal bike

Strength: Deadlifts 3×3 at 75% 3×3 at 80% 3×3 at 85% WOD: 7 min AMRAP 5 Power cleans (135/95) 10 burpees over barbell 15 double unders

Mobility: Spend 10 minutes of upper body mobility WOD: AMRAP 24 12 Sumo-Deadlift-High-Pull 115/75 16 push jerk 115/85 20 Wall Balls 20/14

Strength: 5×5 Box Squats   WOD: Every 2:45 for 16:30min 6 burpees over rower 250m row

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when… Read more »

Teams of two: For time 100 deadlift (185/135) 100 TTB 100 wall balls 20/14 100 push ups 200 double unders