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Teams of 4 200 Cal Row

200 Pull-ups

1 mile Run**

200 Push-ups

200 Cal Row

*one person works at a time/one person in a static hold/2 people rest

**Run together with one odd object


Open Gym -or-

Suggested WOD

For time

50 Jumping Lunges

50 Pull-ups

50 Push Press (95/65)

50 Hip Extensions*

50 Burpees

*Sub Good Mornings with an empty barbell


A. Work up to a heavy complex 2 Power Cleans + 1 Push Jerk + 1 Split Jerk


B. For reps

Tabata T2B

1 min rest

Tabata KBS (1.5/1)

1 min rest

Tabata Box Jumps (24/20)

1 min rest

Tabata Plank Hold


A. For time 21 Thrusters (95/65)

400m Sprint

rest 3 min

15 Thrusters (115/80)

400m Sprint

rest 3 min

9 Thrusters (135/95)

400m Sprint

rest 3 min

6 Thrusters (155/105)

400m Sprint

3 Thrusters (185/125)

400m Sprint



30 Clean & Jerk (135/95)

1 mile Run

10 Rope Climbs

1 mile Run

100 Burpees

Fair Winds and Following Seas Brother Bub!

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

For those of you who do not know, this is their story.

RIP Ambassador Chris Stevens, Sean Smith, SEAL Tyrone Woods & SEAL Glen Doherty.



A. Back Squat Find a heavy 1 RM


B. 15 min EMOM

min 1: 50 Double-unders

min 2: Max Sit-ups

min 3: Back Squats @ 70% today's 1 RM

Trying something different today for scoring; tally total reps completed each "round" then post TOTAL points per "round."  A round consists of 50 Double-unders + Sit-ups completed + Back Squats completed.


A. For time 4 rounds

400m Run

2 rounds of "DT" 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.