Friday August 12

August 11th, 2016

Strength / Skillwork

Ft. Squat
3×8, 3×3
Warm-up 3×8 @ 40,50,60%
4×3 @ 70, 80, 90%
Switch to OHS
Do 2 more heavy sets of Front Squat.

OH Squat
60, 70, 80, 90 %
After Front Squat. Only do this if you can keep the elbows locked out with active shoulders and no heel rise or collapsing knee.



Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps


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.