WOD: Bell 3 rounds for time of: 21 Deadlifts, 185/135 lbs 15 Pull-ups 9 Front Squats, 185/135 lbs Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle...

Strength: 3-Position Power Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 21-15-9 reps, for time of: Power Snatch, 95/65 lbs Ring Dip Post loads and times to beyond the whiteboard.

WOD: For time: 50/40 Machine Calories 40 Cossack Squats 30 Burpee Over Bars 20 Toes-to-bars 10 Power Cleans, 155/105 lbs 5 Rope Climbs 10 Power Cleans, 155/105 lbs 20 Toes-to-bars 30 Burpee Over Bars 40 Cossack Squats 50/40 Machine Calories Post times to beyond the whiteboard.

Strength: Sumo Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 3 rounds for time of: 75 Double Unders 15 Dumbbell Push Press, 50/35 lbs Post loads and times to beyond the whiteboard.

Strength: Front Rack Lunge 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets WOD: Complete as many rounds as possible in 13 mins of: 5 D-Ball Squats, 100/70 lbs 7 AbMat Sit-ups 9 Box Jumps, 24/20 in Post loads and rounds to beyond the whiteboard.

Conditioning: Run 1.1 mi This is an all out effort for time. WOD: Every 1 min for 10 mins, alternating between: 30 Russian Kettlebell Swings, 70/53 lbs 13 Push-ups *for any missed rounds, perform 1000m row Post times and reps to beyond the whiteboard.

Midline: Tabata Alternating Contralateral Dead Bug Tabata R Side Plank Tabata L 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: Death By Wallball With a continuously running clock perform: 1 Wallball,...

GYM DOG Skill: Rope climb WOD: “GYM DOG” Complete as many rounds as possible in 20 mins of: 8 Alternating Dumbbell Snatches, 70/53 lbs 4 Box Jumps, 30/24 in 1 Rope Climb 4 Cone Suicide Run, 20 yd Post rounds to beyond the whiteboard Recently we lost Janet and Chief’ said goodbye to their dog...

Strength: Hang Squat Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Dumbbell Hang Power Clean, 50/35 lbs Pull-up Post loads and times to beyond the whiteboard.

Team Speed: Complete as many rounds as possible in 14 mins of: Sled Push High Handle, 220/150 lbs, 20 m WOD: 3 rounds, 1 min per station, for max reps of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min...