Tactical Athlete

Warm up

500 m row

3 minutes SHOT Drills

5 rounds of 5

Performed in a circuit, 3 minute rest in between rounds

Squat (40-50% of 1 rep max)

Deadlift (80% of 1 rep max)

Military Press (80% of 1 rep max) KB or BB

Weighted Pull-ups (80% of 1 rep max)

Note: The purpose of performing a light weight low bar back squat is assist the dead lift.  It will greatly enhance your ability to maintain an open chest – straight back at the starting position and for the duration of the pull.

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

In 1917, President Woodrow Wilson gave his War Message to Congress.  He concluded  by saying:

“To such a task we can dedicate our lives and our fortunes, everything that we are and everything that we have, with the price of those who know that the day has come when America is privileged to spend her blood and her might for the principles that gave her birth and happiness and the peace which she has treasured.  God helping her, she can do no other.”

15-12-9 for Time:

Double KB Clean & Jerk (24 kg)

Ring Dips

Pull-ups

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

“The history of Liberty is a history of limitations of governmental power, not the increase of it.  When we resist, therefore, the concentration of power, we are resisting the powers of death, because concentration of power is what always precedes the destruction of human liberties

There are a good many problems before the American people today, and before me as President, but I expect to find the solution to those problems just in the proportion that I am faithful in the study of the Word of God.”

Warm-up

50 KB Snatches R/L (16 kg)

10 Knees to Elbows

3,3,3,3,3,3  85% of 1 Rep Max

Back Squat

Double KB Military Press (start in the rack position, hand must be below chin, press to lockout)

Deadlift

Weighted Pull-up

King CrossFit - Renton, WA

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

In 1911, at a Denver Rally, Woodrow Wilson remarked:

“Here is a nation God has builded by our hands.  What shall we do with it?

A nation which does not remember what it was yesterday, does not know what it is today, or what it is trying to do.  We are trying to do a futile thing if we do not know were we cam from or what we have been about….

The Bible…is the one supreme source of revelation of the meaning of life, the nature of God and spiritual nature and needs of men.  It is the only guide of life which really leads the spirit in the way of peace and salvation.

America was born a Christian nation.  America was born to exemplify that devotion to the elements of righteousness which are derived from the revelations of Holy Scripture.”

10,9,8,7,6,5,4,3,2,1

KB Swing (32kg)

Box Jumps

Direct Action Medical Network

Woodrow Wilson, (1856-1924), became the 28th President of the United States, after having served as the Governor of New Jersey.  He was an educator, author and the President of Princeton University.

“A man had deprived himself of the best there is in the world who has deprived himself of this, a knowledge of the Bible.  When you have read the Bible,, you will know it is the Word of God, because you will have found it the key to your own heart, your own happiness and your own duty.

I am sorry for the men who do don’t read the Bible every day.  I wonder why they deprive themselves of the strength and of the pleasure.”

Thomas Watson – 1686

“If Christ appears for us in heaven, then we must appear for Him upon earth. Christ is not ashamed to carry our names on His breast, and shall we be ashamed of His truth? Does He plead our cause, and shall we not stand up in His cause?  What a might argument is this to stand up for the honor of Christ in times of apostasy!  Christ is interceding for us.  Does He present our names in heaven, and shall not we profess His name on earth?” - Body of Divinity, pg 185