Weston

Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

3 rounds for time:

7 muscle ups (15 pull ups + 15 dips)

20 sit ups

20 box jumps

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

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

5 minute AMRAP

5 Thrusters 

5 Mountain + stand up

*3 minute rest period

Game:

5 minute AMRAP

5 DB squat cleans

Double unders 20/ single unders 40

*3 minute rest period

Cash out:

5 minute AMRAP

5 Devils press

5 Burpees

Bonus

???

Warm up 

Combo activation #9

1. *With a strap/belt/band/PVC pipe/ broom stick 

2. *10 OHS with a 5 second pause

3. *10 paces (steps) OH duck walk

4. 5 downward dogs with 5 second pause (stretch shoulders and calves)

5. *10 OH lateral lunges

6. 5 inchworm + cobra with a 5 second pause

Partner WOD

20 minute AMRAP

7 KBS

20 second sprint 2x

7 push ups

Warm-up 

Core warm-up

*Coaches choice: run/row/ jump rope

1. Dead bug complex

2. Plank complex

3. Gymnastic isometric holds

WOD

4 rounds of:

3-minute cardio of choice

30 hollow rocks

30 super rocks