Saturday - Monday, November 5th - 7th

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

Super Saturday

Warmup: **Coaches Choice**

Come see what the coach has up his sleeve!



4 Rounds for Time

100 Foot OH Walking Lunge 45/35# Plate

30 Box Jumps 24/20"

20 Wall Balls 20/14#

10 HSPU's



Amnesty - Pick a workout you may have missed during the week or work on a skill



Warm-up: 10 Minutes of

10 Reverse Hypers

10 Banded Pull Aparts

10 Banded Chest Flies

10 Frog Hops


Buy-in: 40 Wallballs for time 20/14#


Strength: Push Press - 1x10, 2x6, 2x3, 3x1


WOD: OTMx 12 Minutes

3 Power Jerks @ 3/4 BW - Taken from the floor


Cash Out: 100 OH Walking Lunges ~ Not For Time

*Athlete can pick any object or weight!

*Self Regulated Rest

Joe Kusnitz