Meet at the PT track start point today at 1445hrs.

14.3 Open workout...scaled

Warm up: 3 Rounds of Cindy...yes again!

MEN Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch...

WOMEN Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch

Oooops

Just realized I forgot to post the WOD today.

Your WOD will consist of the following ailments…I mean elements Dizziness, Soreness, Foggy memory, and the urge to stop and sit down.

In other words 5 RFT
- 10 tire flips
- 21 box jumps
- 21 KBS
- 100 single unders

EMOTM "Every Min on the Min"

Today when you come in there will be a wide range of movements...select one.  At “3,2,1 Go” you will perform your selected movement for 1 repetition.  On the second min you will perform that movement for 2 repetitions...3 minutes 3 reps, 4 minutes 4 reps and so on until you can't finish in time.

Try to select an area you don't care much for so you can gut out a few minutes of training in that movement. Consider things like: Thursters, Pull ups, Front Squats, Push Press, etc

Loredo

6 rounds for time
24x Squats
24x Push-ups
24x Walking lunge steps
Run 400m

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

1-2-3-4-5-6-7-8-9.....20x reps
Kettle Bell Swings & Weighted Situps

Finish under 8min run 200M
Finish under 10min run 400M
Finish under 12min run 600M
Finish over 12min run 800M

Return from TDY

10 min RFT
-5x Hang cleans
-10x Clapping push-ups
-15x Box or tire over jumps

Also note that we will have the doors open at 1430 as usual but folks have been asking to push back the warmup start to 1445. We will allow you to warm up on your own or work on skills prior to the 1445 start all this week and next.