Friday W.O.D.

**Arrive 10minutes early if you would like to see/hear rope climbing skill/demo

Warm Up:

• Burgener Warm Ups 3x3
• Jump Rope 2 minutes
• Running Drills - Hi-Knees, Butt Kicks, Lateral Shuffles x20yds x2
• Hanging Hollow Rocks x20
• Rolling Pistols x20 (10 p/side)
• Bulgarian Bag GetUps x12 (6 p/side - Load=Athlete's Choice)

Man Test:
10 yd. Dumbell Shuttle
**Athlete will Bear Crawl 10 yards to Dumbell area - Then beginning with the 40# dumbell and using seperate trips,  the athlete must pick up 40# - 50# - 60# - 70# - 80# and carry to starting line.  Once dumbell is dropped past starting line, athlete must Bear Crawl back to Dumbell area and repeat the effort until all dumbells are accounted for at start.  AFAP!!!!

HERO W.O.D.

"Moon"

Seven rounds for time of:40 # dumbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent (Pull Prowler with rope x15ft. x 80% BodyWeight)
40 # dumbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

**Alternate feet in the split snatch sets.

U.S. Army Specialist Christopher Moon, 20, of Tucson, Arizona, assigned to 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his parents Marsha and Brian and sister Sunday.

Thank you Specialist Moon for your sacrifice.  God Bless Our Troops!

Stay strong!
-Johnny