4 RFT
14/10 cal ass bike
20m sled sprint (keep light so you can move fast)
10 kipping C2b/butter fly

Pendlay rows 4x8 reps

HERO WOD

Zachary Tellier
For time
10 burpees
10 burpees, 25 push-ups,
10 burpees, 25 push-ups, 50 lunges
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups
10 burpees, 25 push-ups, 50 lunges, 100 sit-ups , 150 air squats

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire.
Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Wod for time

50 double KB stiff legged suitcase DL @16/24
100 m double KB Farmer carry @16/24
40 medball sit up @6/9
100 m double KB OH carry @12/20
30 snatch @16/24
100 m double KB front rack carry @12/20
20 double KB clean @16/24
100 m Walking Lunges
10 double KB thruster @16/24
100 m Shuttle Run
Timecap : 25mins

Afterparty
abs tabata
Hollow rock
V sit-up /R
V sit-up /L
Leg raises

Basic Condition 80 min

Ski / Bike / Row 8 minutes

AMRAP A) 4 minutes

2 Rope Climb
5 Power Clean 70/50kg
10 Pistols

AMRAP B) 4 minutes

8 HSPU
10 Double DB Thrusters 2 x 22,5/2 x 15kg

30 min PK
800m jog
600m row
30s ABH (arch body hold)
5+5 kettle bell windmills 8-12kg
30s plank
10 + 10 powells 6kg-8kg dumbbell
100 rope jumps
30s+30s side plank

1A) Hand stand 3x24s
1B) shrimp squat 3x10 alternating

A,
Yoke Carry 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
D-Ball Bulgarian Split Squat 16-16-16

Use the heaviest weight you can for each set.
Rest as needed between sets.

3x 8 L/8 R

Bear Hug.

C,
Part 1
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Over Unders @60/50cm

Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Rest 2 mins before part 2...

Part 2
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Burpee Box Jumps, 60/50cm

Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Rest 2 mins before part 3...

Part 3
Complete as many rounds as possible in 5 mins of:
10/8 Row Calories
10 Double Dumbbell Devil Press @15/10kg

Complete in teams of 2. Each partner will start on a different movement; SWITCH.

Goal: 2+ Rounds for each AMRAP

D,
3 rounds for quality of:
15 L/15 R Banded Clamshells
50 Seated Band Leg Curls

Kyykky 3x3x80%
-joka sarjan jälkeen hypyt x 3 (myös lämppäsarjat)

Penkki 3x3x80%
-joka sarjan jälkeen yhden käden kulmasoutu x 10/10 (myös lämpät)

Maastaveto 3x1x80%

Basic Condition 70 min

Ski 40 Calories
2 rnds.
10 Pistols Alt.
12 Ring Push Ups
10+10 One Arm OHS 22,5/15kg
7 Ring Dip
Bike 40 Calories
2 rnds
7 HSPU
4 + 2 BMU
10 Weighted GHDSU
Echo Bike 5 min.