1145 @ MACG-28 HQ Pullup Bars

50-40-30-20-10

Double Unders w/ropes (some will have to do without ropes)
Situps
Back Extensions off Bench

Since we do not have enough jump ropes or GHD equipment, we will do double unders without ropes and the back extensions will be done off the red benches.



"Exceptional trainees embrace fundamentals. They build on a solid foundation, performing common movements uncommonly well (as Coach Glassman puts it). Great trainees improve with regular, deliberate practice. Pre-workout time is maximized and used as an opportunity to sharpen basic skills." - Major Andrew Thompson, level 3 instructor at Crossfit Quantico

Welcome to Dan Padgett and Shuja Hussain, great effort by both of you today! Some high intensity work today by all the athletes. Your gains will be seen over time.

GySgt Brinker 14:16
LtCol Weaver 17:50 (as prescribed double unders)
Major Kampen 13:38
GySgt Bauer 12:12
SSgt Warren 12:44
Major Davis 13:28
Nigel Keane 12:07
Dan Padgett 16:25
Shuja Hussain 21:25
Major Joseforsky 15:00