Friday, April 15th, 2016


Mobility

T - Spine roll out x 2

10 Good mornings

10 pass throughs

10 trunk twists

10 fast large arm circles

Russian baby Maker x 1


Warm up

300m row

10 false grip ring rows

10 Burpees on to 45lbs plate

10 squats

10 sec HS hold


Skill/Strength: Pull Ups

EMOM x 5

Odd: 3 strict pull ups (s1: 3 negatives)

Even: 4 C2B (s1: jumping pull ups)


WOD  (30 min Time Cap)

“Klepto”


4 RFT:

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/100


U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Military trainee.


He is survived by his wife Susie, daughter Elizabeth, and son David.



S1:

4 RFT:

15 Box Jumps/Step Ups

12 Burpees

9 Power Cleans


S2:

3 RFT:

12 Box jumps/step ups

10 Burpees

8 Front Squats

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