Warm Up 

Band warm up #1

3 x 10 reps

1. Lateral band walks

2. Banded lunge with rotation (R/L)

3. Banded rows

4. Banded standing press

5. Toy soldiers

6. Walking knee hugs

WOD

Complete the following:

50 DB thrusters

50 Devils press

50 DB SDHP

Badger

Complete three rounds for time of:

95/65 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Warm Up 

Dynamic Warm Up #3

• Coach’s choice 3 minutes cardio

3x

1. 5 mountain climbers

2. Toy soldiers

3. 10 lateral jumps

4. Walking knee hugs

5. 5 squat thrusts

6. Walking pigeon 

7. Push up with toe tap

8. Walking Sampson

Partner WOD

14 minute Ping pong

20 DU or 30 singles

3x - 20 second sprint! (Run)

3x complex - 3 mountain climber burpee