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Tuesday 7/11/2017



500 m row or 400 m run


Dynamic stretch

B warmup:

10 goblet squats

10 C&J

10 KB situps

set of dips

Workout Warmup:

5x3 squat cleans, warm up pullups between sets


U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.


Power Cleans, 135/95
Front Squats, 135/95

Crossfit Endurance:

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.

O lift:

Dead lift, Warm up to 70% then sets of 5-3-2-2-1-1, adding weight as you can.


HSPU, 20 extended range, 30 kipping flat.


Earlier Event: July 10
Monday 7/10/2017
Later Event: July 12
Wednesday 7/13/2017