Warm Up 

Aerobic warm up #3

3-minute run/ or movement

4x holding for a 3 count

1. Walking Sampson

2. Dynamic Walk

3. Inchworm 

In place on Coach

Toy Soldiers

1. High knees

2. Butt Kicks

3. Mountain Climbers

4. Knee tucks

WOD

4 rounds of:

(HEAVY)

2 minute SB carry

2 minute farmers carry

2 minute run

Tully

Four rounds for time of:
Swim 200 meters
40 pound Dumbbell squat cleans, 23 reps

U.S. Army Sergeant First Class Michael J. Tully, 33, of Falls Creek, Pennsylvania, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his son Slade.

Warm Up 

Body weight warm up #1

3x 10 reps

1. Explosive reverse lunges (bring knee to chest)

2. Shoulder tap push-ups (cross-body)

3. 3 tucks + 1 v-up

4. 3 straddle reach throughs + inchworm

5. Ring/TRX/ sheet rows

6. Pop squats

WOD

6 rounds of:

5x complex

(5 alternating standing band rows + rotation L/R)

20 L high anchor diagonal wood chop

20 R high anchor diagonal wood chop

30 super rocks

Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m x2

WOD

(Client’s choice on object)

14x

30:30

Shoulder to overhead

Lateral jumps over object