Strength
Every 1:30, 3 Rounds
1) 4-8 Kipping Chest to Bar Pull-Ups
(FX: Kipping Pull-Ups OR 8 Banded Strict Pull-Ups)
(RX+: 2-4 Bar/Ring Muscle-Ups with Feet Together)

2) Accumulate :30 L-Sit or Knee Tuck*
*Rings, Parallettes, Boxes, Floor

Conditioning
2 Rounds of 5:00 on/2:00 off
AMRAP
40 Crossover Single Unders (FX: 20 OR 40 Double Unders)
20 Sit-Ups
5 Pull-Ups (FX: 4)
3 Chest to Bar Pull-Ups (FX: 2)
1 Bar Muscle-Up (FX: No Bar Muscle-Up)
*RX+: Unbroken 5-3-1 Gymnastics Complex

Finisher
Every 1:30, 3 Rounds
1) 15 Prone Shoulder External Rotation
2) 15 Prone Shoulder Extension

BATTLE OF THE BIKES – Saturday, August 19th
– Scaled, FX, RX, RX+ Divisions (M/F)
– 3 mini-workouts (<2:00 of total work!)

LINK TO SIGN-UP
https://docs.google.com/spreadsheets/d/1c29SXVrZS9Irmm1FUn-pmB3ULMMhu7r52l681ZvDv3Y/edit#gid=0

Strength
Every 2:00, 9 Sets
1-3) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (↑, start at 60-65%)
4-6) 2 Squat Snatch (↑)
7-9) 1 Squat Snatch (↑)

Conditioning
For Time:
15-12-9-6-3 Burpees Over Bar
5-4-3-2-1 Snatch (155/105) (FX: 115/80) (RX+: 185/125)
*9:00 Cap

YOGA starts today at 11:15 AM!
Join us every Sunday for one hour, moving forward! Bring family or friends for a $10 drop-in fee!

Strength
Every 1:30, 3 Rounds
1) 10 Goblet Cossack Squats
2) 5 X50-Tempo Hip Thrust (5s hold at top)
3) 5 X50-Tempo Underhand Ring Rows (5s hold at top)

Conditioning
Every 2:00, 4 Rounds
1) 500/400m Row (FX: 400/300m)
2) AMRAP
45 Double Unders (FX: 30)
15 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
*Continue AMRAP from where you left off

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

“31 Heroes”
AMRAP 31 w/ Partner
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*One partner completes 400m Plate Run (45/25) while the other works through the AMRAP

Strength
Every 1:30, 3 Rounds
1) 50′ Backwards Sled Pull
2) 15 Banded Goodmornings
3) :45 Weighted Plank

Conditioning
3 Rounds of 1:15 on/:15 off
1) AMRAP Calorie Ski
2) AMRAP 25′ Shuttle Runs
3) AMRAP Calorie Bike
4) AMRAP Calorie Row
*Score is lowest AMRAP round