Thursday 060216

Back Squat

8×3 @ 60%


Every Minute On The Minute Rotate Through The Following Until You’ve Completed        

3 Rounds 

Deck Squats W/Slam Ball 20/10

Front Rack Lunges 95/65

Knees To Elbows 

Floor wipers 95/65 

KB Sumo Deadlift High Pull 53/35

Tuesday 11/11/14


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Score is your fastest and slowest round.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.