FRIDAY'S HERO

        "SANTIAGO"


U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July, 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

Seven rounds of:
18 Dumbbell hang squat cleans 35 pound
18 Pull-ups
10 Power clean, 135 pound
10 Handstand push-ups

500m ROW FOR TIME

FOAM ROLLER AND MOBILITY WORK

4 ROUNDS OF THE COUPLET

5 DEADLIFTS 120KG

12 KNEE 2 ELBOWS

THEN....

20KG SLED PUSH 25M

3 ROUNDS OF THE COUPLET

9 BURPEE BOX JUMP N OVER

25 DOUBLE UNDERS

THEN...

20KG SLED PUSH 25M

12 MIN AMRAP

RUN 200M

MAX REP PUSH PRESS 50KG

*note the number of push press completed each round

"BARBARA"

5 ROUNDS -TIME EACH ROUND

20 PULL UPS
30 PUSH UPS
40 SIT UPS
50 SQUATS

Rest precisely three minutes between each round.