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

10 min AMRAP
2 role climb
12 ghd sit up
8 alt. DB c&j

push jerk
4x every 3 min
6 reps, add 2-5kg per set to last week

Find 8RM @RPE 10/10
Then 4x8 90%/8RM

4 rounds for max reps of:

• Max rep Row Calories, 1 min
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• 15 Dumbbell Push-ups
• Dumbbell Front Rack Walking Lunge, 50/35 lbs, 30 ft
• Max rep Row Calories, 1 min

Rest 2 mins between each round. Focus of this WOD is max calories on rower.

15-12-9 cal
Bike erg
Ski erg

Remaining time - AMRAP row

Score - calories

EMOM 12
1) 5 ring MU
2) 6 sand bag over shoulder
3) 8 front squats 70/42.5

2-3sets:

2-5 rope climb
10-15 snowangel
10-15 cyclist squat

10-8-6-4-2-1

50-40-30-20-10 reps for time of

Push-ups
Freestanding handstand (seconds)