Tuesday 8/8/17....... 17.5 - dubs + thrusters

WOD: 17.5

10 rounds for time

     35 DUBS
     9 thrusters (95/65)

Monday 8/7/17..... Snatch then "Nancy"

SWOD: Snatches - 5x3


WOD: "Nanacy" ...... 5 rounds for time

          15 overhead squats
          400 meter run

Saturday 8/5/17.... Deadlift + retcon

#1. strength: Deadlift - 5-5-3-3-3-2-2


#2. Conditioning:

          3 rounds:
        10 deadlift
        15 KB swing
        100 meter stone/keg carry

         Rest 3 minutes

           3 rounds:
         10 deadlift
         15 slam balls
         200 meter row

Friday 8/4/17.... #1. Shoulder press, #2. Thrusters + DUBS

#1. Shoulder press: 5x3

#2. Conditioning: 5 rounds for time

                7 Thrusters
                30 DUBS

Cash out: EMOM-6 alternating
                10 shoulder shrugs
                 static holds w/plates or DB ( 60 seconds)

Thursday 8/3/17...."Jorge"

 Hero WOD:  "JORGE"

• For Time
• 30 GHD Sit-Ups
• 15 Squat Cleans (155/105 lbs)
• 24 GHD Sit-Ups
• 12 Squat Cleans (155/105 lbs)
• 18 GHD Sit-Ups
• 9 Squat Cleans (155/105 lbs)
• 12 GHD Sit-Ups
• 6 Squat Cleans (155/105 lbs)
• 6 GHD Sit-Ups
• 3 Squat Cleans (155/105 lbs)

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. 

He is survived by his sister Gina.

Wednesday 8/2/17...... "McGhee"

AMRAP - 30

MCGHEE Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. First posted 15 April 2010

275 pound Deadlift, 5 reps 13 Push-ups 9 Box jumps, 24 inch box

tuesday 8/1/17... conditioning wod

For Time:

400 meter run
21-15-9
pull ups
KB swings

400 meter run
21-15-9
wall balls
box jumps

400 meter run
21-15-9
V-sit ups
back extensions
Run 400