Friday, April 15th, 2016


T - Spine roll out x 2

10 Good mornings

10 pass throughs

10 trunk twists

10 fast large arm circles

Russian baby Maker x 1

Warm up

300m row

10 false grip ring rows

10 Burpees on to 45lbs plate

10 squats

10 sec HS hold

Skill/Strength: Pull Ups

EMOM x 5

Odd: 3 strict pull ups (s1: 3 negatives)

Even: 4 C2B (s1: jumping pull ups)

WOD  (30 min Time Cap)


4 RFT:

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.


4 RFT:

15 Box Jumps/Step Ups

12 Burpees

9 Power Cleans


3 RFT:

12 Box jumps/step ups

10 Burpees

8 Front Squats