Soutu 8 X 500 m. 1.41-1.44/500m, 2 min rest.

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

Heavy

6 Kierrosta laatua vastaan: (You go, i go)
15/10 Cal soutu/pyörä
14 Askellus boksille vuorojaloin
12 Gorilla soutu vuorokäsin
10 Käsipainon siirto lankussa vuoropuolin

1+1+1
Squat snatch

Raaka rinnalleveto tekniikkaa + työsarjoja.

Jerk Balance
5 x 3

Every 90 sec 6 squat
6 rounds

A.
AMRAP 8min.
6 Bar Muscle up
12 Power snatch (50/30)
6 Bar Muscle up
9 Power snatch (60/40)
6 Bar Muscle up
6 Power snatch (70/50kg)
6 Bar Muscle up
Amrap Power snatch (80/60)

Rest 2min...

B.
AMRAP 2min.:
Sandback over shoulder (70/45kg)

2 rounds
25 pullups
50 pushups
100 air squats
800 m run

30 min time cap