Friday 11/22

Workout of the day

“Fight gone bad”
3 rounds-
1 min max Wall-ball, 20 pound ball, 10 ft target
1 min max Sumo deadlift high-pull, 75 pounds
1 min max Box Jump, 20″ box
1 min max Push-press, 75 pounds
1 min Row (Calories)
1 min Rest

Tuesday 11/19

Workout of the day Hero Workout Kev With a partner, complete as many rounds as possible in 26 minutes of:6 deadlifts, 315 lb., each9 bar-facing burpees, synchronized9 bar muscle-ups, each55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He…