My dad flew A-4’s in the Marine Corps, and growing up, I’ve listened to all of my dad’s stories about life in a jet…and I have a need for speed.

I can’t get enough of flight videos and stories, and the video below is simply the best. Watch it until the end, because the real gem is in the last minute :).


Toe hooks while hanging from bar. One hand & one toe hook

7×2 Back squats @ 80%

5 rounds for time of:
5 Squat cleans (165 lb./105 lb.)
5 Bench presses (165 lb./95 lb.)
10 Kettlebell swings (53 lb./35 lb.)
10 GHD sit-ups
10 Box jumps

Post loads and time to comments.


For time:
50 bar Thrusters
40 Med ball sit-ups against wall
30 Sit throughs
20 Pull-ups
10 Burpees

Rest 3 minutes, then 8 x200m runs with 1 minute rest between runs

Post time and splits to comments.


8 rounds for time of:
10 Kettlebell swings (53 lb./26 lb.)
5 Pull-ups
400m Run
Rest 1 minute

Post time to comments.

Monday WOD, October 2, 2017