Monday August 14

August 13th, 2017

Strength / Skillwork

Shoulder Press
45-55-65-rest 3:00-75%
Perform a set of band work for your shoulders between every set. Use light resistance. Trainers will dictate which movements to incorporate.



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

Rx: 35s/20s DB
Scale as needed


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.


20:00 AMRAP

  • 100 Jump Rope
  • 20 Russian KBS 35/25#
  • 20 Push-ups
  • 20 Scissors