Sunday December 30, 2018 - FGB

M1- Overhead Strength

Option A:

Build to a Heavy 3 Rep OHS

Drop Set: 6 Reps @60% heavy 3 rep x2

Option B:

6 Sets: 3 Reps OHS @3130 Tempo

Only Build as Position and Posture allow

Option C:

6 Sets: 50ft Mixed Overhead Carry per side

10 Overhead Lunge w/empty bar


"Fight Gone Bad!"

Three rounds of for max reps:

1:00 Wall-ball Shots 20/14 pound ball, 10/9 ft target

1:00 Sumo deadlift high-pull, 75/55 pounds

1:00 Box Jump, 24"/20" box

1:00 Push-press, 75/55 pounds

1:00 Row (Calories)

1:00 Rest


12/30/18 "The Seven"

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

7 Rounds for Time

7 handstand push ups

7 thrusters (135/95

7 knees to elbows

7 deadlifts (245/165)

7 burpees

7 KBS (2/1.5 pood)

7 pull ups

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