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Tuesdsay 10/16/2018

Warmup:

500 m row

Mobility:

dynamic stretch/CS

B warmup:

2 rounds of

10 KB thrusters

10 kb swings

10 KB situps

Workout warmup:

This will be a longer workout so take 5-8 min to warm up thrusters to workout weight and warmup Pullups.

Workout:

HOLBROOK, last done 12/5/2017

10 Rounds For Time

  • 5 Thrusters 95/65, Hero, 115/75

  • 10 Pull-Ups

  • 100 meter Sprint

  • 1 minute Rest

  • 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.

Endurance:

10 Rounds For Time

  • 10 wallballs

  • 10 Pull-Ups

  • 150 meter sprint

  • 1 minute Rest

Lift:

Bench Press

5x3 @85%+

Skill:

200 DU’s

one rope climb on the minute until you complete 200 DU’s

Start with rope climb.

Earlier Event: October 15
Monday 10/15/2018
Later Event: October 17
Wednesday 10/17/2018