Sônz Exercise ▪ Buford, GA

*Thursday, July 3, 2008 (GW)*

AMRAP 20 Minutes

10 Knees-to-Elbows
10 Wall Ball Shots (#20- M, #12- W)
10 Push-Ups

NOTICE: WE WILL BE CLOSE FOR INDEPENDANCE DAY, FRIDAY, JULY 4. SATURDAY CLASSES WILL BE HELD AT OUR USUAL TIMES.

*Wednesday, July 2, 2008 (WM)*

3 Rounds for Time:

21 Kettlebell Swings (#55- M, #35- W)
15 Overhead Squats (#75- M, #55- W)
500 M Row

Tuesday, July 1, 2008 (WMG)*

"Daniel"

50 Pull-Ups
400 M Run
21 Thrusters (#95- M, #65- W)
800 M Run
21 Thrusters (#95- M, #65- W)
400 M Run
50 Pull-Ups

Sgt. 1st Class Daniel B. Crabtree

Special Forces Weapons Sergeant

Ohio Army National Guard Company B, 2nd Battalion

19th Special Forces Group (Airborne), Columbus, Ohio

KIA 24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq

Age 31 originally of Hartville, Ohio

Monday, June 30, 2008 (G)

10-9-8-7-6-5-4-3-2-1

Handstand Push-Ups
Box Jumps
Sit-Ups
Hip Extensions

Post-WOD: L-Sit Practice

Teams of Two:

40 OHS (95/65)
50 Pull ups
60 Box Jumps
70 Double Unders
400 meter run (both must do the run)

Only one person can be working at a time