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

Back Squat

3 x 3 x 70%

Unbroken karsinta
RE-test JOS haluaa parantaa tulostaan. (HUOM, hyvä olla lepopäivä alla ennen tätä tai jopa kaksi)

Suoritetaan juoksevalla kellolla:
0:00-6:00
AMRAP6
12/10 cal row
12 thruster 40/30kg
6:00-8:00
LEPO
8:00-13:00
Etsi maksimi sarjaan
2 x hang squat clean
(Tankoa ei saa pudottaa alas toistojen välissä)
13:00-28:00
Aikaa vastaan:
10 bar over burpee
30 leuanveto
10 bar over burpee
25 t2b (varpaat tankoon)
10 bar over burpee
40 ohs
10 bar over burpee
25 t2b (varpaat tankoon)
10 bar over burpee
30 leuanveto
10 bar over burpee

Muscle clean 1-1-1-1-1 reps

Skill: Clean Practice

Wod: “DON’T DROP THE KETTLEBELLS”
AMRAP in 20 minutes
10 Dual Kettlebell Deadlifts
40 meter Dual Kettlebell Farmer's Carry
10 Dual Kettlebell Thrusters
40 meter Dual Kettlebell Farmer's Carry
@2x20/12

Don’t drop the kettlebell for a hundred reps.
From this workout you can identify lack of muscular endurance in either of this whether it is bending, squating, upper body push or grip.

A: 8min emom 3x Banded squat jumps
B: Bench Press 4x5
C: Snatch pull 5x2
D: Strict pull ups 3set
E: Front squat 3x5

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
CrossFit Games Open 22.2

C,
Outdoor Activity!!!

5 x 4 reps @ 55 kg

A: 8min emom 3x Banded squat jumps
B: Bench press amrap @85%
C: leg extensions 3set
D: Strict chin ups 3set

3rounds:
8+8 Db bench press
8+8 suitcaise deadlift