0585:

WU: 20 m walking Quad stretch, 20 m walking Knee hug, 20 m broad jump burpee, wall squat 1 min X2
STRENGTH: B. Squat 4×10 @75%
WOD: 12 min amrap
• 8m db. walking lunge 40/30/20
• Run 200 m
• 10 DB squat (db’s in hammer position)

0555: DG

WU: 3ct HSH, 10m walking lunge w/twist, 4-2push up burpeex4 SMF – 5 min
Strength: Press 6X3 @ 90%
WOD: 10 min Amrap
• 8 TTB
• 8 db thruster 40/35/20
• 12 steps walking lunge
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

0543:

WU: get ready ready & go! Your focus is to move well through this Stamina event. Don’t be a cheerleader or chat with your buddies. Contact the wall at the end of each run and sound off your round. Do not rely on someone else to count your rounds for you. Take responsibility for your actions and remain steady throughout the wod.
STRENGTH: Tuesday
WOD: 45 amqrap
• choose 4/8 or 12 pull ups (if you use chaulk your W&P)
• 8/12/ or 15 push ups
• 40 DU or 80 SU
• Get to blue wall – 30 squats then 10 m walking lunge out of box (put your hands on your head)
• Run 350 (can you find a new gear up every run out?)

0540:

WU: SMR – 10 good morning, 15 banded DL (make use or resistance bands
STRENGTH: DL – 6X3@70% // C&J practice – 15 min.
WOD: Off the clock 3 rounds
• 30 V-Ups
• 20 m walking lunge #optional
• 10 Chin ups