Strength: [ 1 Snatch Pull + 2 Power Snatches ], 1-1-1-1-1 WOD: 5 rounds for time of: 10 Alternating Single Arm Devil Press, 50/35 lbs 30 Air Squats Post loads and times to beyond the whiteboard.

Team Strength: In teams of 3-5: Complete as many rounds as possible in 15 mins of: Reverse Sled Drag, 240/175 lbs, 20 meters WOD: 7 rounds for time of: 5 Clean & Jerks, 135/95 lbs 1 Rope Climb Post rounds and times to Beto d the whiteboard.

Strength: Deadlift, 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Helen 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull- ups Post loads and times to beyond the whiteboard.

Strength: Front Rack Lunge 14-14-14-14-14 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: Complete as many rounds as possible in 15 mins of: 4 Burpees 8 Med Ball Cleans, 50/40 lbs 12/9 Machine Calories Post loads and rounds to beyond the whiteboard.

Conditioning: Tabata Row Calorie Tabata Echo Bike Calorie Tabata Ski Erg Calorie 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: 8 rounds for time of: 8 Lateral Hurdle Jumps, 20/18 in, (PVC on...

Skill/Midline: For quality: Plank Hold, 4 mins Ring L-Sit, 3 mins Handstand Hold, 2 mins WOD: Complete as many rounds as possible in 13 mins of: 3 Strict Chin-ups 7 Push-ups 7 Medicine Ball Slams, 50/40 lbs Post times and rounds to beyond the whiteboard.

Midline: 50 hollow rocks 50 Supermans WOD: Jenny Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 45/35 lbs 20 Back Squats, 45/35 lbs Run, 400 m Post times to beyond the whiteboard. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan,...

Strength: 3-Position Clean 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: Deadlift, 225/155 lbs Handstand Push-up Post loads and times to beyond the whiteboard.

Team speed: In teams of 3 or 4, 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 Toes-to-bars 10 Lateral Med Ball Throws, 20/14 lbs 15/12 Machine Calories Post loads and rounds to beyond the whiteboard.

Strength: Bench press, 5-5-5-5-5, (superset with ring row x10) WOD: 3 rounds for time of: Run, 400 m 24 Alternating Dumbbell Snatches, 50/35 lbs 12 Ring Dips Post loads and times to beyond the whiteboard .