WOD

Metcon
AMRAP 13
5, 10, 15 etc Wall ball 20/14lb 10/9'
5, 10, 15 etc Burpee
20 Abmat sit-up

Strength
Post WOD strength
3x 10 Ring row
*pick most difficult option the athlete can do unbroken reps each round, rest about 2 minutes between rounds

Wendler 531
Back squat/Press Week 1
5@40%
5@50%
3@60%
5@65%
5@75%
5@85% - goal 10

Metcon
EMOM 6
:30 Hollow hold
max unbroken Push-up

Metcon - Partner WOD - VDM 1
3 Rounds
10 Single Dumbbell Overhead Alternating Reverse Lunge*
10 Single Dumbbell Shoulder to Overhead*
10 Single Dumbbell Devil's Press*
Once the 3 Rounds are Complete -
• 20 Handstand Push-Up**
3 Rounds
10 Single Dumbbell Overhead Reverse Lunge*
10 Single Dumbbell Shoulder to Overhead*
10 Single Dumbbell Devil's Press*
In the Time Remaining, Max Reps of -
• Handstand Push-Up
*synchronized with partner

Wendler 531
Deadlift/Bench press week 1
5@40%
5@50%
3@60%
5@65%
5@75%
5@85% - goal 10

Metcon
AMRAP 5
10 T2B
20 Air squat

Metcon
5x
max cal row
rest :30
max box jump 24/20"
rest :30
DB snatch 50/35lb
rest 1 min

"Tiff"
In 25 mins do:
1.5 mile Run
then in the remaining time, AMRAP of:
11 Chest-to-bar Pull-ups
7 Hang Squat Cleans 155/105lbs
7 Push Press 155/105lbs

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.