Jack AMRAP 20 10 Push Presses (115/75#) 10 KBS (53/35#) 10 Box Jumps (24/18″)

Front Squat 6×6 across AMRAP 5 5 Bar Muscle Ups 5 Squat Cleans (135/95#)

Body Weight Superstar 3 RFT 10,000 Push Ups 7,500 Squats 5,000 Pull Ups The numbers above represent how many pounds of each movement. To find your reps, divide the goal number by your body weight.… Friday 11-14-14

Bench Find 1RM Deadlift Find 1 RM (Compare to 8-21-14)

Open Gym 6-8am & 5-7pm Congrats to Sarah (front row with red RockTape) and the rest of the WPA Lady Warriors for winning State!

Jag 28 For Time Run 800m 28 KBS (70/53#) 28 Strict Pull Ups 28 KB Clean & Jerks (70/53#) 28 Strict Pull Ups Run 800m U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa,… Tuesday 11-11-14