Tuesday, January 14, 2014

Tuesday 14, January 2014

Skill:

3x 20 GHD sit ups

Strength:

Bench press

5-5-5+
65/75/85% of your 90% of your 1 rep max from last week

Metcon:

"DG"
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps
Post rounds completed to comments.
DG_Hero_th.jpeg
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garret

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