Warmup
2 Rounds
- 100m run
- 3 strict pull ups
- 10 SA DB thrusters
- 10 kip swings
"Daniel"
- 50 pull-ups
- 400m run
- 21 thrusters @ 95/65
- 800m run
- 21 thrusters @ 95/65
- 400m run
- 50 pull-ups
Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31,died in Al Kut, Iraq, on June 8, 2006, when an improvised explosive device detonated during combat operations.
WARM UP "3 Rounds" - 8 Dual DB Bench Press - 12 Singles + 12 Dubs - 8 Band Pull Aparts - 8 MB Squat Cleans STRENGTH "Bench Press" (Tempo 3201) - 6x4 (*moderate weight, be explosive) CONDITIONING "Pa
Warm Up 6 min AMRAP - 6 power cleans @ 45/35 - 6 dual DB RDLs - 3 of 3 position push-ups Strength A. Technical 1 RM power clean (95% effort) B. 3 x 3 power cleans (75-85% drop singles) Conditioning 3
Warmup 5 rounds of “Rowling” - attempt to row exactly 100m (1 push up for every rep over/under 100m) - 5 PVC pass throughs after each round Skill E90s x 10 rounds - 10/8 calorie bike - 6 HSPU Score =