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Tuesday 8/28/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

150 m row

25 jumping jacks

20 mountain climbers


10 push ups

5 strict Pull ups

Workout Warmup:

This is a long workout today. 

Take 5ish minutes to set up your stations and warmup each movement. 


5 rounds for time of:
400m Run
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (75/55), Hero (95/65)
10 Thrusters 75/55, Hero (95/65)
Rest 1 min
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.


5 rounds for time of:
Run 400m
10 Burpee Box Jumps (24″/20″)
10 Sumo Deadlift High Pulls (75/55)
10 Thrusters (75/55)
Rest 1 min


Strict press

Start at 65% and do sets of:

5-4-3-2-2 add weight as you can


Accumulate 50 TTB, keep sets of at least 5 if you can.

Earlier Event: August 27
Monday 8/27/2018