Monday

CrossFit

Snatch 1 RM

Newbie/beginner 20 minutes to work on snatches 5×3

If you finish early

3RFT
50 DUs
25 air squats


 

Body Burn

50 Jump ropes
10 Single arm tricep ext
10 Curls
10 Dips
10 Diamond Push ups
200 m row

Saturday

Forrest

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.

Three rounds
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Friday

“Takes two ta tango”

*3200 m row
*100 Box Jumps (24″/20″)
*100 Deadlifts (155/95)
*100 KBS (53/35)
*100 Pistols

You may break this wod up anyway you want with your partner!

Body Burn

AMRAP 20
250 m Row
10 Tricep ext.
10 Burpees
100 m Run
10 Curls
10 Deadbugs

Wednesday

Jerk
2 @ 75%
2 @ 80%
3 x 1 @ 85%

WOD
50 DUs
21 Weighted sit ups
40 DUs
18 Weighted sit ups
30 DUs
15 Weighted sit ups
20 DUs
12 Weighted situps
10 DUs
9 Weighted situps

Body Burn
4 Rounds
200 run
20 squats
10 up and over box
5 push ups

Saturday

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.