FRIDAY 6-24-16

WARM UP 3X 10 each

200 m run

Ring Rows


Spiderman push ups

step ups

Banded goodmornings






3 Rounds For Time
5 Front Squat (165 lbs/105 lbs)
18 Pull-Ups
5 Deadlifts (225 lbs/155 lbs)
18 Toes-to-Bar
5 Push Jerks (165 lbs/105 lbs)
18 Hand-Release Push-Ups





U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.


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