June 12, 2017

Back home and back at it.  Lots of work was done on the road, but nothing compares to the intensity at the garage.

Sunday-Get out of the car after a LOOOOOOOOONG drive

20 Assault calories

20 Reverse Hyper

20 Squats

20 GHD

20 Back Ext

x 5 rounds



Help Byron move and run Hell Hill



In 25 mins do:

Run, 1.5 mi then in the remaining time,


11 Chest-to-bar Pull-ups

7 Hang Squat Cleans, 155/105 lbs

7 Push Press, 155/105 lbs

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom. In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.