Monday, June 8th WOD


Workout for Mon., 6/8:

Warm Up – CF Warm Up

2-3 Rounds

8-10 Reps

Pull Up

Push Up

Sit Up


Air Squat

Samson Stretch 30 Sec

Skill/Strength –

Power Clean

(10 mins of deliberate practice)

WOD – “The Chief”

5 Rounds of…

3 min AMRAP

3 Power Clean

6 push-ups

9 Squats

Rest 1 min

About “The Chief” Benchmark WOD –

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. (description from

Speak Your Mind