22 KB Swings @ 32kg
22 Box Jumps 24"
Run 400m
22 Burpees
22 Wall balls

5 rounds
5 burpees
10 pull ups
15 push ups
20 squats

75 Power Snatches, (55 pounds)

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Warmup
3 rounds of 10 reps
Samson stretch 15 secs each side
Push-ups
Sit-ups
Air squats

Total distance in 22 minutes: 2.45 miles mostly on speed 6 - 6.5, finished at 8.5

8' AMRAP of:

20 wall balls- 20#
20 situps
25 Double Unders

3 rds + 13

4 Rounds:
7 Front Squats (135)
4 Burpees
7 Push Press (135)
4 Burpees
7 Pullups
4 Burpees
7 Wall balls
4 burpees

1RM backsquat = 70k

1x gasses

5 rounds
5 Power Cleans 30k
10 Wall Balls 6k
45 single skips (15 DU)

1 x gasses

Division Training Day!

"Deck of Cards" with a partner

Diamonds= Burpees
Hearts= Air Squats
Clubs= Push Up's
Spades= Sit Up's
Joker 400m Run

14:50ish

First time doing snatch and shoulder didn't hurt...