Wednesday 3.7.19


Every 2:30 for 10:00 (4 sets)

5 Dumbbell shoulder press

Strict Bar Complex:

3 Strict pull-ups

3 Top half pull-ups

3 Bottom half pull-ups


AMRAP 10:00 of:

8 Toes to bar

8 Dumbbell thrusters

12 Dumbbell walking lunges

U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a suicide-bomb attack in Kunar Province, Afghanistan. He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.