A: Skills: Muscleups B: wod: 1 min ON 1 min OFF Durante 20 min. 5 dumbell snatch mano iz+ 5 toes to bar 5 dumbell snatch mano dr+ 5 toes to bar C: cash out 5 rope climb D: Stretch.

Hero Tommy V 21 Thruster 50/30 kg 12 Rope Climb 15 Thruster 50/30 kg 9  Rope Climb 9 pound Thruster 50/30 kg 6 Climb

A: Skills: Rope climb B: WOD: 4 rounds 15 OHS 35/15 kg 20 push ups 30 air squat Time cap 25 min C: Stretch  

Strenght Bench press 5 x 5 WOD: 3 ROUNDS OF: – 5 Clean & Jerk 60 / 40 kg – 10 Ring deep. – 1 Legless Rope Climb

HERO «RJ» Five rounds for time of: Run 800 meters 5mts Rope Climb, 5 ascents 50 Push-ups Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010