WOD

Strength:
Bear Complex 3-3-3

Metcon:
100 Double Unders
Then:
21-15-9
Push Press (115#/75#)
Pullups
Then:
100 Double Unders

Strength:
Pendlay Row 5×5

Metcon:
Tabata
Russian Swings (70#/53#)
Pushups
Situps
Air Squats

Opener:
3 Rounds – 300m Row
Rest 2 minutes between rounds

Headliner:
7 Rounds
7 OH Squats (135#/95#)
7 T2B
7 Burpees

Finisher:
800m Run

Strength:
Back Squat 5×3

Metcon:
5-4-3-2-1
Clean and Jerks (BW)
Muscle Ups
200m Run after every round.

Finisher:
Plank Hold(45#/35#)
Accumulate 2 minutes

9:30am and 11am classes only.

Army Spc. Donald (Scott) Morrison, 23, died September 26, 2010 while serving during Operation Enduring Freedom in Afghanistan. Morrison died as a result of wounds received when insurgents attacked his military vehicle with and IED. Originally from Cincinnati, OH, he was assigned to the 20th Engineer Battalion, 36th Engineer Brigade, Fort Hood, Texas, Also killed was Sgt. Mark A. Simpson.

He joined the Army after his high school friend, Pvt. Branden Haunert, died in combat in Tikrit, Iraq on May 18, 2008. Scott and Branden were best friends and Morrison wanted to honor him…to take up where he fell. Scott enlisted in October 2008 as a combat engineer.

“MORRISON”

50-40-30-20-10

Wall Balls (20#/14#)

Box Jumps (24″/20″)

KB Swings (53#/35#)

Barbell Club 10-11
Open Gym 11-1

9:30 and 11am classes only tomorrow.

Headliner:

Partner Relay
5 Rounds each:
‘DT’
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
(155#/105#)

After Party:
AMRAP2 – Ball Slams (50#/35#)

Strength:
Front Squat 3×5

Metcon:
20 Minutes:
Row 2000m
with remaining time AMRAP of:
20 KB Snatches (53#/35#)
20 Pushups

Opener:
AMRAP2 – Bench Press (BW/65%BW)

Metcon:
4 minutes
400m Row
Max HSPU

3 minutes
30 Box Jumps (20″)
Max KB Swings (53#/35#)

2 minutes
200m Run
Max Burpees

Opener:
Run 1 Mile

Headliner:
Regional Workout 14.7
64 Pullups
8 Overhead Squats (205#/135#)

Scaled:
2 Rounds
32 Pullups
8 Overhead Squats (135#/95#)

Scaled 2:
4 Rounds
16 Pullups
8 Overhead Squats

After Party:
AMRAP3 – AbMat Situps