Shoulder Press 5-5-5-5-5 reps

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Front Squat 5-5-5-5-5 reps

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Deadlift 5-5-5-5-5-5-5 reps

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I will not be there as I have some sort of

bug and feel like crap. If you are not comfortable

going heavy on these pick a weight that ensures strict

form. Remember to keep your lumbar curve throughout

the entire movement and that the bar your shoulders and

your hips should all move up at the same time.

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"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008

in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest).

Josh Everett 357 reps.

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Back Squat 1-1-1-1-1-1-1 reps

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Due to the family day and the gym closing at 1700

tomorrow, this WOD will be at 1030.

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