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Tuesday 12/5/2017

 

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

10 KB thrusters

10 swings

5 strict pull-ups

Workout warmup:

10 min Alternating EMOM

3 push presses, working up to something heavy

25 DU's

Workout:

Holbrook, last done 2/17/2017

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

  • 10 Rounds For Time
  • 5 Thrusters 95/65, Hero 115/85 lbs
  • 10 Pull-Ups
  • 100 meter Sprint
  • 1 minute Rest                                                                                                                                   Endurance:
  • 10 Rounds For Time
  • 5 Thrusters 75/55
  • 10 Pull-Ups or Ring Rows
  • 100 meter Sprint
  • 1 minute Rest                          
  •  

Lift:

Squat Cleans:

On the two minutes, 10 rounds of:

1 clean shrug+1 high hang clean+1 squat clean.

Start at 70% adding weight as you can.

Skill:

5 rounds:

15 back extensions on GHD

16 OH lunges with bumper, 45/25

Earlier Event: December 4
Saturday 12/9/2017
Later Event: December 6
Wednesday 12/6/2017