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RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Warm up:

15 min EMOM:

  1. 40 DUs (or 35 seconds of DU practice.. No Singles allowed)
  2. 3 Strict Pull Ups + 3 Wide Grip Strict Pull ups
  3. 10 sec Hollow Hold + 10 Hollow Rocks + 8 Sec Hollow hold + 8 Hollow Rocks
  4. R1:7 reps, R2:8 reps, R3:9 reps Good Mornings w Bar
  5. R1:7 reps, R2:8 reps, R3:9 reps Strict Press w Bar



For #2

2 Wide Grip Negatives, + 2 Regular Grip Negatives


WOD: “Zimmerman”

25 min AMRAP:

11 CTBs

2 Dead Lifts 315/205

10 HSPUs


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.

He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.