Tag Archives: burpees


  WU: Shoulder / Hip mobility WOD: 15-Minute Amrap. Go + 1 rep on 5/10/15 and burpee each round. 5/10/15 pull ups, push ups, squats Run 50 m 1 burpee at blue wall STRENGTH: Push Press 8X2@80%


WU: get ready ready! WOD: 800 m run 30 wall balls 30 pull ups 30 burpees 800 m run 20 wall balls 20 pull ups 20 burpees 800 m run 10 wall balls 10 pull ups 10 burpees Finish: 10 minutes stretching. GA: 20 15 reps for wall ball and burpees, 15 10 5 pull… Read More »

0759: The Seven!

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated… Read More »