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

Dynamic Warm-Up:
Workout: “Devil of Ramadi”
following is done with a mentor group
4 rounds for time:
8 man makers / plank hold
20 dumbbell deadlifts / wall sit
24 single-arm dumbbell thrusters (12 each side) / scissor kicks

cash out cumulate 50 burpees as a team

This workout honors Chris Kyle. Time Magazine commemorated him with this, “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”

Accessory Work
4 sets of:
20 sec. 6-inch holds
10 sec. rest
20 sec. Superman hold
10 sec. rest

Cool Down:
PRT

4 ROUNDS OF:
60" MAX WALLBALLS 9/6 KG
60" MAX HSPU
60" MAX CAL BIKE OR ROW
60" REST

AMRAP 20' OF:
20 TOES TO BAR
20 KB DEADLIFT 2x 24/16 - 16/12
20 AMERICAN SWING

For time
42 30 18
Wall ball da 12kg target 2.5m
Hand release push up
Cal bike erg

For time
150 du
75 ttb
75 wb
150 du
50 pull up
50 mb step up
150 du
25 hspu
25 burpees box jump over 60cm
Cap 26'

DB Plank Pull Through: 4 x 8-10 each. Rest 60s.
+
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Hip 90/90 IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time
15-12-9-6-3
Power clean 60kg
Bar facing burpees

4 sets of 3 hang squat cleans

Accessory 3 Sets

8 DB Bench Press
15 GHDSU

increase weight last week.

Weighted Dip

7 - 5 - 3 - 1 - 1