1716: Friday 9/29
STRENGTH: b press 3 3 2 2 1 1
wod: 5 rounds
1 minute wall balls
1 minute burpees
1 minute box jumps
1 minute max cal row
1 minute rest


1715: Thursday 9/28
STRENGTH: DL 3 3 2 2 1 1
1 C&J @ 60%
1 C&J @ 70%
C. 3 rounds every 2 minutes
1 C&J @ 80%
D. 2 attempts @ ?%


1714: Wednesday 9/25
10 burpees
10 db walking lunge steps 40/30
10 T2B
800 m run
150 DU
800 m run
10 T2B
10 db walking lunges
10 burpees
rest 5 minutes
10 rds
10 V ups
10 single db f. squats 30/20


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Hilarious, I have to give it up to Mahoney for this one. Enjoy all the chalk you need, just keep the bucket outside the box. Core Values folks.

1713: Tuesday 9/24
STRENGTH: push press 3 2 2 1 1
A. 5×3/6/8 or 12 strict pull ups
B. 100/50 or 40 strcit push ups – 5X20=100 5×10=50 or 8×5=40 (rest as needed)
C. 5X5 bent rows bb,db or kb?
D. 5X50 m farmer carry – db or kb (1st speed bump)
E. Conditioning – row 2000 m with a partner (not for time)
Coaches note: set up an emom clock A thru D. rest after exercise for 3 minutes.


1712: Monday 9/23
STRENGTH: f squat 5×2 across
wod: 3 RFT – (cap 25)
50 abmat sit ups
40 wall balls or squats
30 db snatch 40/30
20 burpees


Athletes: Get to the box early and warm up. The wod will start no later than 15 minutes past the hour. Please respect and honor the (2) minute rest time it is written this way for a reason. Move quickly through each round then fully recover so you can optimize each of the (10) intervals. CDM

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes


Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.