Complete 5 rounds for time:
7 Dumbbell Thrusters 50 lbs
14 Dumbbell Swings 50 lbs
*After finishing dumbbell thrusters drop one dumbbell and swing similar to a kettlebell.
Post times to comments.
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull Ups
Ball Slams 40 lbs
Post times and weights to comments.
This is Capt. Greg Frankenfield, USMC, at a ceremony honoring the Tomb of the Unknowns in Arlington National Cemetery. As you can see, he is a patriot in the service of our country.
Why I'm submitting this photo: we use the CFFB program almost exclusively in our physical training. As our job involves marching and standing for long periods of time (hours!) in various military ceremonies around the Washington, DC area as well as infantry training, having a strong back, legs and posterior chain is critical. Squats, deadlifts, cleans, snatches, pull ups, sprinting, KBs, etc...all of the CFFB programming...keeps us strong, fast and able to do our job well whether it is in DC or on the next tour on a deployment abroad.
Thanks for considering the photo for posting.