HERO WEEK DAY 3 U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis Read more about 7.1.2015[…]


Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, Read more about 6.29.2015[…]


SWOD 5×3 Strict Press @ 70% 10 T2B Between Sets (Focus on Chaining) WOD 18 Min AMRAP 5 OHS 135/95 10 Pullups Partner 1 works while Partner 2 runs 200 meters. Switch when partner 2 gets back.  


SWOD Tabata Abs PARTNER WOD DAY 3 5 Minute AMRAP Double KB Thrusters (44/26) 3 Minute Rest 5 Minute AMRAP HSPU (MOD Hand release Pushups) HANDSTAND HOLD (MOD Plank) 3 Minute Rest 5 Minute AMRAP Calorie Row KB Goblet Rack Hold 70/53