Join us from 4:30 to 7:30 for open gym. You can work on anything you like, including making up a workout from this week:
- Max consecutive wallballs then front squats 6×3 (85%)
- “Sage”- AMRAP in 20 minutes of 8 clean and jerks (155/105#), 28 du, 15 toes to bar
- Complete 3 rounds for time of 45 sec on, 15 sec rest of DB snatch (70/50#), Russian twist (45/25#), Shuttle run, supine ring pull up, box jump (30/24″)
- “Helton” – 3 rounds for time of 800m run, 30 DB cleans (50/35#), 30 burpees
- Snatch 1-1-1-1-1 then weighted pull up 3-3-3-3-3
- Complete for time in any order 10 rope climbs, 75 sit ups, 50 thrusters (115/75#), 50 ring dips
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CFE @ 6:00am
2 Rounds
800m Run
30 Banded Good Mornings (green/purple)
800m Run
30 KB Swings (53/35)
Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Ned:
7 rounds for time of:
11 back squats (your body weight)
1,000-meter row
CFE
Craig 19:54 (Subbed GM for 15DL @ 225)
Wes 23:36 (44)
Missy 18:22 (35r)
Faith 26:29 (35r)
Nikki 23:09 (35r, 3×800, 1×400)
Jenn 23:16 Rx+ (G)
CFE
24:15 Rx