7.8.16

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 front rack stretch w/band
:30 couch stretch
10 lunges w/rotation
20 monster walks

BENCHMARK FRIDAY!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
"The Chief"
5 sets
Three min AMRAP
3 power cleans 135/95
6 push ups
9 air squats
-Rest 1 minute-