Warm Up: – Box jumps

KB swings (russian/american)

Slow pushups

PVC stretching

Skills: – 3 sets in 18 min

Max rep dips

5 negative HSPU’s


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George

WOD: – “TK”


8 strict pullups

8 box jumps @ 36″ / 24″

12 kb swings @ 70 / 53