Strength
Front Squat
Work up to a new 3rm
WOD
6 Minute AMRAP of:
5 Sumo Deadlifts 225/135
5 Strict Pull-ups
then immediately...
6 Minute AMRAP of:
10 Russian KBS 70/53
10 Toe-to-Bar
Tuesday
Strength
Snatch
-4x2 @ 85-90% of 1rm
WOD
10 Minute AMRAP of:
500m Row Buy-in then...
8 Front Squats 135/95
8 Hang Power Clean 135/95
8 Barbell Burpees (4 per side)
At 10:00, Run 400m
Wednesday
Strength
None
WOD
"Collin"
Six rounds for time of:
400m with 45lb/25lb plate
12 Push press 115/75
12 Box jumps
12 Sumo deadlift high-pull 95/65
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Thursday
Strength
Three rounds not for time of:
5 Bench Press 85% of 1rm (80% if you haven't been following)
8 Pendlay Row
WOD
For time:
21-18-15-12-9-6-3
HRPU
Sit-ups
Double Unders
Friday
Strength
Clean & Jerk
-4x2 @ 85-90% of 1rm
WOD
15 Minute AMRAP of:
2 Rope Climbs
50' Overhead Lunge 45/25
5 Clusters 135/95
50' Tire Flip
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