Wednesday

Every 2 mins for 12 mins do:

  • 8/8 Strict Pull-ups

  • Push Jerk, 155/105 lbs

The score is as many push jerks in the remaining time after the 8 strict pull-ups. Go for you can consecutively push jerk 5 times.

Rest 5 min

Every 1 min for 8 mins, alternating between:

  • 10/10 Ring Rows

  • 10/10 Handstand Push-ups

IMG957416.jpg

Monday

In 16 mins do:

  • Run, 1600/1600 m

then in the remaining time, AMRAP of:

  • 10/10 Power Snatches, 115/75 lbs

  • 10/10 Strict Ring Dips

MVIMG_20181226_112307.jpg

Saturday

For 4 cycles:

AMRAP in 4 mins of:

  • 8 Pull-ups

  • 12 Medicine Ball Cleans, 20/14 lbs

  • 12 Box Jumps, 24/20 in

  • 12 Row Calories

Rest 3 mins between each cycle.

For each cycle continue the AMRAP.

CFSV808.JPG

Friday

30 rounds for time of:

  • 5 Wall Balls, 20/14 lbs

  • 3 Handstand Push-ups

  • 1 Power Clean, 225/155 lbs

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Here’s a rendering of the new box @808 West!

Here’s a rendering of the new box @808 West!