Godspeed Emily

Thursday 6am, 745, 9am, Noon QuickFit, 530, 630pm

Skill Work: Coach’s Choice


3 C2B Pullups

6 Burpees

9 Wallballs 30/20

Rest 2 minutes then:


3 C2B Pullups

6 Burpees

9 Wallballs



HBD: Geee-off

Saturday 830am WOD/930-1100 Open Gym

Weightlifting Clinic w/ Coach S-rod: The Clean

WOD: Partner WOD

400m Dumbell Run Then *

5 Rounds per Partner (10 total)**

10 Hang Dumbell Power Cleans (As heavy as possible)

10 T2B

10 Burpees Then:

400m Dumbell Run

*Each Partner will take a DB from the pair used for the Cleans and run 400m (Only two runs. Before and After the Triplet)

**With one athlete working at a time each athlete will alternate exercises and complete in order as they work through the round i.e. Partner 1 completes DB Cleans then Partner 2 Completes Cleans then same with T2B, then Burpees.  Once the burpees are complete that would be one round…complete 5 rounds per partner of the triplet.


Friday 6am, 745, 9am, NO OPEN GYM TODAY, 430, 530pm

WOD: Hildy:

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.