E3MOM x12 min(4 sets)
9 Back Squats
@50-60% 1RM
For Time:
6 Bar MU + 9 C2B + 12 Pull-Ups
21 Thrusters 115/85
6 Bar MU + 9 C2B + 12 Pull-Ups
15 Thrusters
6 Bar MU + 9 C2B + 12 Pull-Ups
9 Thrusters
(If you cannot do chest to bar or BMu, complete 30 Pull Ups each set. If no pull ups, 40 ring rows.)
Skill – Handstands/Handstand walks 5 R.F.T. 21 Thrusters 75/55 21Walk out push ups 21 Double Unders
Strength/Skill – Deadlift 15 mins. to find 2 RM 7 Minute Ladder 2 Front Rack Dumbbell Lunges – 45/35 2 Dumbbell Shoulder to Overhead – 45/35 *Up by two’s for 7 Minutes*
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Snatch High Pull: 70%x3 75%x3x3 Power Snatch: 70%x3 75%x3 80%x2 85%x2 2RM 12 min…
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents…