Back Squat (6×2 @80% (Even Min))

Bench Press (6×2 @80% (Odd Min))

At 0:00 complete 1 set of Back Squats, At 1:00 Complete 1 set of Bench Press. Continue Alternating sets every minute for 12 mins.

Metcon (Time)

5 Rounds
5 Deadlifts (315/225)
10 Bar Facing Burpees


American Flag wavingWar Frank (Time)

3 Rounds for time of:
25 Muscle-ups
100 Air Squats
35 GHD Sit-ups

In honor of Captain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 in Ninewa province, Iraq.
To learn more about War Frank click here

A huge THANK YOU to all those who have served and those who currently serve this country. We appreciate you more than you know!

Posted in WOD