Saturday, 26 October 2013

WARM UP (10 minute time limit for entire warm up)
• Coach's choice of dynamic/mobility warm up either prior to, or including, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Strict Knee-to-Elbows x 5 (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

For time:
30 Clean & Jerks, 135/95#
1 mile Run
10 Rope Climbs (sub/scale 1 round of 4 Strict Pull Ups + 4 KTE + 4 Squats for EVERY ascent)
1 mile Run
100 Burpees

Via Friday, 12 October 2012:  Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.  He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

To learn more about Glen Doherty, and to donate to his memorial foundation, visit