Bench Press: 3-3-3 Single Leg RDL: 12-12-12 THEN.. 50 DU 15 Wall Ball Shots, 20/14 10 BMU 40 DU 15 Wall Ball Shots 8 BMU 30 DU 15 Wall Ball Shots 6 BMU 20 DU 15 Wall Ball Shots 4 BMU 10 DU 15 Wall Ball Shots 2 BMURead more

EMOM 10 Minutes 1 Clean + 2 Jerk Dips with Pause + 1 Jerk Then…… David Bartholomew Miersch Birthday WOD-For Time (in any order) 34 Cal Ski 34 Hang Clean and Jerk 115/83 34 Cal Bike 34 Burpees Over Bar 34 HSPURead more

Front Squat – WK 1 1 x 8 @ 70% 1 x 6 @ 75% 1 x 4 @ 80% 1 x max reps (15-20) @ 60% 12 MIN AMRAP 20 SA DB Cleans, 50/35 10 Toes 2 Bar 5 Burpee Pull-upsRead more

Oly: 9am Endurance: 10:15am Yoga w/Brantlee: 11:30 35 Min Chipper 300 Double Unders 120 Kb/DB Hang Snatch, 50/35 80 Step-up & Overs, 50/35 40 Weighted Push-ups, 45/25 10 Rope Climbs *Run 400m E5M (5:00-10:00-15:00-20:00-25:00-30:00) RX= In Order Modify= Mix AnywayRead more

The Seven 7 Rounds for Time: 7 Handstand push-ups7 Thrusters 135/937 Knees to elbows or Toes to Bar7 Deadlifts 245/1737 Burpees7 Kettlebell swings 70/537 Pull-ups 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 to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Read more