Warm up calves/hamstrings thoroughly
12 minute team AMRAP:
25y sled push, +45/25lbs
50y shuttle run
In teams of 2, accumulate as many cals/reps as possible:
4 rounds, switching every 2 minutes for 16 minutes:
Cal Row or assault bike
3 Hang power snatch, 95/65lbs
Post total reps/cals to beyond the whiteboard.
Handstand skill work:
-shoulder taps on plyo box
-around the world on plyo box
4 rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24/20 inch box
20 Wallball shots, 20/14 pound ball
10 Handstand push-ups
Post time to beyond the whiteboard.
Optional midline cashout:
10 ghd or tire sit-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.