WOD: JBo Complete as many rounds as possible in 28 mins of: 9 Overhead Squats, 115/75 lbs 1 Legless Rope Climb, 15 ft 12 Bench Press, 115/75 lbs U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa,...

Strength: Clean and jerk, 2-2-2-2-2 WOD: Grace For time: 30 Clean & Jerks, 135/95 lbs Post loads and times to beyond the whiteboard.

Strength/midline: Turkish Sit-up 14-14-14-14-14 Use the heaviest weight you can for each set. Rest as needed between sets WOD: For time: 50 Machine Calories 12 Pull-ups 40 Machine Calories 12 Pull-ups 30 Machine Calories 12 Pull-ups 20 Machine Calories 12 Pull-ups 10 Machine Calories 12 Pull-ups Post loads and times to beyond the whiteboard.

Thank you for your service. Words aren’t enough. WOD: For time: 1000 Weighted Box Step-ups, 45/35 lbs, 20 in In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD.

Strength: Pause front squat, 3-3-3-3-3 WOD: Complete as many rounds as possible in 14 mins of: 28 Double Unders 14 Split Jumps 7 True Push Ups Post loads and rounds to beyond the whiteboard.

Conditioning: Complete as many rounds as possible in 14 mins of: Farmers Carry, pick load, 20 m WOD: 4 rounds for time of: 10 Alternating Single Arm Devil Press, 50/35 lbs 20 Box Jump Overs, 24/20 in Post rounds and times to beyond the whiteboard.

Midline: Tabata Dead Bug Tabata R Side Plank Tabata Left Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 25-20-15-10-5 reps, for time of: Med Ball Clean, 20/14 lbs Machine Calorie Post...

WOD; Jennifer Complete as many rounds as possible in 26 mins of: 10 Pull-ups 15 Kettlebell Swings, 53/35 lbs 20 Box Jumps, 24/20 in Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for...

Skill: Pistol Handstand practice WOD: For time: Row, 1000/800m — then — 3 rounds of: 24 Alternating Pistols 12 Strict Handstand Push-ups — then — Row, 1000/800m Post times to beyond the whiteboard.

Team Speed: In teams of 3-5, Complete as many rounds as possible in 14 mins of: Assault Runner, 100 m WOD: Complete as many rounds as possible in 15 mins of: 5 D-Ball Over Shoulders, 100/70 lbs 7 Ring Dips 9 AbMat Sit-ups Lost times and rounds to beyond The Whiteboard.