Monday

BAMFS TONIGHT WE WILL HAVE OPEN GYM FROM 5-7PM. I hope to see most of you there!

STRENGTH
EMOMx7:
Min 1: 7 Thrusters
Min 2: 6 Thrusters
Min 3: 5 Thrusters
Min 4: 4 Thrusters
Min 5: 3 Thrusters
Min 6: 2 Thrusters
Min 7: 1 Thrusters
Climbing in weight every minute

WOD
21-15-9
Deadlift, 275/185
Box Jump, 30/24″

Friday

Partner WOD
100 weighted Sit ups
100 Jumping pull-ups
100 Kettlebell swings (53/35)
100 Walking Lunges (65/45)
100 Knees to elbows
100 Wall ball shots, (20)
100 Double unders

Saturday

Mr. Joshua

Five Rounds for Time of:
400m Run
30 Situps
15 Deadlifts -250/165

 

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki