Monday190916

Fitness, Performance Strength
10:00 EMOM 1 Snatch + 20 Double Unders
*work up as heavy as possible.

Hero Workout “Glen”
“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”

Fitness Workout
15 Clean and Jerks 115/75#
800m Run
20 Pull Ups
20 Calorie Row
800m Run
50 Burpees

Performance Workout
30 Clean and Jerks 135/95#
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
*40 minute cap. If you are close to finishing (within 5 minutes) you can finish it. Top athletes take 40+ minutes to finish this one RX.