Double Unders (2 min max) (AMRAP – Reps)
Perform max reps of DU for 2 min
(scale with singles)
Power Snatch (2 min Max Rep) (AMRAP – Rounds)
Max Reps of Power Snatch (95/65)
Sled Push (2 min) (AMRAP – Rounds and Reps)
50m Sled Suicides
1 Round = Down and Back
1 Rep = 5 m
400m Run (Time)
Max Effort 400m Run
Metcon (AMRAP – Reps)
1 min T2B
2 min Hollow Rocks
3 min Sit Ups
Row – 500m (Time)
500m Row Max Effort
Megan won first place in Miles For Moffit 5k this weekend! Great job!
7 rds
7 pistols
7 50m suicides
7 manmakers
All reps listed above are to be performed while holding a sledge hammer.
Overhead Squat (10 rep max w 2 sec pause at top)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
