Big shout out to Melissa and Ray for getting their first muscle up last week!
Work Out of the Day“Zeus”3 rounds for time of:30 wallballs, 20/14lbs30 sumo deadlift high pulls, 75/5530 box jumps, 20″30 push press, 75/55lbs30 cal row30 pushups10 bodyweight back squatsPost time to beyond the whiteboard.U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
Metcon Workout For time: 1000m run or row 10 situps 10 kb swings 20 situps 10 kb swings 30 situps 10 kb swings 40 situps 10 kb swings 50 situps 10 kb swings 40 situps 10 kb swings 30 situps 10 kb swings 20 situps 10 kb swings 10 situps
Post time to beyond the whiteboard.