August 25th, 2017

*Score = Rounds/Reps at each station *This workout is dedicated to the 5 fallen officers during the sniper coordinated ambush in Dallas on July 7, 2016

Skill
E3MOM for 18 mins
5/3 Bar muscleups
10 Tempo Pistol Squats (4 seconds down 2 second pause)

Wod
"Dallas 5"
5min at each station, 1min rest between stations
1) Burpees
2) 7 DL (155/105) + 7 Box Jump (24/20)
3) Turkish Get-up (40/30) DB? Yes
4) 7 Snatch (75/55) + 7 Push Up
5) Row for Cal

Grip Work
3 x 400m Farmers carry 53/35# Kb's
Rest 4 mins between rounds

Connor MartinComment