For Time
Santiago
7 Rounds for Time:
18 Dumbbell hang squat clean, 35/20
18 Pull-ups
10 Power clean 135/95
10 Handstand push-ups

Notes:
1. 40 min time cap
2. Can be done as partner WOD – 1 partner working at a time, break up work however you want
U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan.

Endurance
5k run
2k row
50 calories assault bike

For Time
170604C
200m Run
15 Front Squats 115/75
25 Box Jumps 24/20
35 Double Unders
200m Run
15 OHS 115/75
25 Burpees
35 Double Unders
200m Run
15 Thrusters 115/75
25 Burpee Box Jump
35 Double Unders

Strength
Sled Complex
5X Increasing wt each round
25m Walking Lunge Sled Pull
25m Backwards Sled Pull (no lunge)


5 x 25
Core
8 Min Tabata style (20 second hold with 10 sec rest in between)
Alternating Superman and Hollow Rock holds

EMOM
EMOM 21
Minute 1: 20 Sit-ups
Minute 2: 15/12 Cal Row
Minute 3: 3-5 Deadlift 315/225

20 Minute AMRAP
170604B
AMRAP 20
10 KB OHS-L 55/35
20 Pull-up
10 KB OHS-R
20 HR Push-up
**can use Dumbells

Skill Work
10 Min
3 Position Snatch
WOD
Randy
“Randy”
75/55 pound Power snatch, 75 reps for time.


Notes:
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Endurance
Long:
8 x 800 RI: 60 seconds
1 minutes rest
6 x 600 RI: 45 Seconds
Short
6 x 600 RI: 60 seconds
1 minutes rest
6 x 300 RI: 45 Seconds
Cashout:
50 weighted Box Step Ups #45/25 (Dumbbells)
100 Side to Side Heel Touches

WOD
For Time
Run 400m
CFC Sled Pull 70/45
Run 800m
Row 1000m
Run 1 mile

Endurance
4×300 60 seconds rest
2 minutes rest
4×600 60 seconds rest
2 minutes rest
1×1200 60
2 minutes rest
3×200 60 seconds rest