G.I. Jane

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Front Squat1RM/”D.T.”

Front Squat 1 Rep Max

“D.T.”
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
With 155/110lbs.

Rest Day

Rest Day

Rest Day

Rest Day

or

“Tabata”

Row

Push Press, 75lbs.

K-Swing, 53lbs.

K-2-E

“Nutts”

Lt. Andrew Nuttall

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Box Jumps/Run/Swings

4 Rounds of:
200m. Run
14 KB Swings, 70/55lbs.
11 Box Jumps, 30/24″

HSWalk/ Unbroken

15 min Handstand Walk

3 Rounds of:
30 Unbroken Wall Ball Shots, 12ft. Target
Rest as needed

Rest 10 Min.

10 Unbroken Cleans for Max Weight

Michael

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

BS/Snatch/Toes2Bar

Backsquat 3×2

21-15-9 of:
Power Snatch, 115/80lbs.
Toes To Bar

Rest Day

Rest Day