Friday, October 13th 2017

Warm-Up:
Run 400m or 3 Minutes of Double Unders
10 Spiderman Lunges
10 Inchworm To Push Up
20 Alternating Torso Twists
3-Way Banded Stretch
10 Wrist, Elbow, & Arm Circles

Skill of the Month:
20 Kips on the Pull-Up Bar w/ K2E or T2B

Workout of The Day:
"Coe"
10 Rounds For Time
10 Thrusters (95/65)
10 Ring push-ups

Core Work:
3 Sets of 10-15 GHD Sit-Ups

Story Behind "Coe"
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.