• Run 2 miles for time
• Try and keep a 6:20 pace

added 1:15 to the second mile

Class is at 4:30 on Monday

Skill:

20 min to find a one rep max (or refine technique) snatch.

WOD:
4 rounds for total time:

Gate sprint
10 C2B pull ups
10 thrusters (115/85)
20 Burpees
- rest 2 minutes

Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

Thruster 1-1-1-1-1

PSKC KB Complex
Snatch-push press-clean-thruster-pushup

So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

3 - 5 minute rounds, 1 minute at each station, with 1 minute breaks per round of:

Slam Ball
45# overhead lunges
Burpees
Elite Situps
Row Machine

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75) used 65
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

5 rounds for time:

8x deadlift 225
10x toes to bar
15x box jumps 24"

Dead Lift (DL) 5X5 - 80% 1RM

155

Push Press/Jerk (PP/PJ) 5X5 - 80%1RM

75

for 12 minutes:

even minutes do amrap front squats 135
odd minutes do amrap hang power cleans 135

every top of minute do 25 double unders

goal: 120 reps of front squats and hpc. for every missed rep do 2x burpees after

result:

50 reps
140 burpees after (did only 100)

5x5 Clean Pulls

8x 1 hang clean and 2 front squats

Muscle up work: 3 rounds of:
Max muscle ups, 2 minute rest.
Modification: (max c2b pull ups and max ring dips, 2 minute rest) - I did MU work with a band and ring dips

100 weighted situps