7 Rounds: 1 Bear Complex 55/45 5 Burpees 25 Sit Ups *Compare to September 25, 2012 WOD

For time: 9-15-21 Front squat @ 135/95 Pull-ups In between rounds complete 5 inchworms, in place. *Weight will be taken from the ground, not the rack.

12 Minute AMRAP: 12 Kettlebell Swings 1.5 pood/1pood 20 Double Unders 6 HSPU **Come In a little early or stay a little late to work on a skill today!!! Set a goal and stick with it**

EMOM until repetitions cannot be completed: 1 Hang Power clean @ 115/75 1 Med-ball overs (huh?)  @ 20/14 Every minute, repetitions increase by 1 Clean and 1 Med-ball over. *Refer to October 5, 2012 WOD

RANGER PANTY THURSDAY! 13 Minute AMRAP: 10 thrusters 65/45 7 toes to bar 5 ring dips

Overhead Squat 5-5-5-5-5 *Every set should be max effort, with no more than 10% difference in weight between set 1 and 5 example: 135-135-145-145-145 = good!  115-125-135-145-145 = BAD, do 2 more sets.

For total reps: 2 rounds of 90 Seconds on, 30 seconds rest of: Bulgarian bag squat cleans Rope climb Parallette pass throughs Turkish get ups @ 1.5pood/1pood 5m handstand walk

For Time: 800m run buy in 10 Wall ball 20 Double unders 20 Wall ball 40 Double unders 30 Wall ball 60 Double unders 40 Wall ball 800m run buy out *Wall ball shot standard is 20lb./14lb. med ball to Read More …

“McGhee” Complete as many rounds in 30 minutes as you can of: 275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small Read More …