Location: Wofford Benjo
Time: NLT 0545
Uniform: summer APFU and a water source
Upon arrival, cadets will grab foam rollers or bands to conduct personal stretching before first formation in their assigned platoons.
First formation NLT 0600

Warm UP
knee hugs ( 5X each leg)
quad stretch ( 5X each leg)
10 leg swings front and back each leg
7 inch warms
100 meter jog

Lumberjack 20
25min AMRAP
20 Deadlifts w/ dumbbell 
20 KB swings
-Run 400m-
20 Thrusters
20 Burpees
-Run 400m-
20 Pullups 
20 kettle bell jump overs
-Run 400m-
20 DB Squat Cleans
-Run 400m-

At 1:34 p.m., on Nov. 5, 2009, a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. He killed 12 soldiers and one civilian, and wounded 43 others.
U.S. Army Spc. Frederick Greene, 29, of Mountain City, Tennesee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with 11 of the wounded were active CrossFit athletes in the 20th Engineer Battalion

Find a Friend and Find an Adventure!
Saturdays are good for hiking, biking, kayaking, have fun outdoors.
Log your activity, from axe-throwing, rifle shooting, walking the dog, mall walking to go-carts or golfing.
Have a safe and fun Saturday!

You can use Saturday as a day to complete workouts you missed this week. Log your results to track progress!

10x1min fast/ 1min slow
- Fast 110-120%
- Slow 50-60%
5min rest
3x20s all out, 2:40 rest between

EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

A: Power snatch @80% 3x1
B: Power Clean and power jerk @80% 3x1
C: Back squat up to heavy

Huolellinen kiertäjien alkulämppä = sisä/ulkokiertoja, band-pull-apartseja 200 toistoa!!

Stoppi-penkki 5x5x50%

Penkki 4x2 (55-65-75-85%)

2lankun penkki 3x2 (85-90-95%)

Sama setti loppuun mitä alkulämpöinä!!

2' ON- 1'30" OFF 5 SET OF:
4 DEVIL PRESS 2× 22.5/15 - 15/10
8 SHOULDER TO OVERHEAD
IN THE REMAINING TIME MAX REP OF HSPU

Barbell bench press ~80% from 1rm

4 Kierrosta:
6/6 Sivulankku kiertäen
10 Linkkari
10 Kaarikeinunta

15 x otm
1 hang + 1 hi-hang squat snatch