OHS (65%) 5-5-5

Back squat (65%) 10-10-10

EMOM x 12

6x 3 hang power clean + 1 push jerk
6x 2 hang power clean + 1 push jerk

8min 30s töitä/30s lepo

1. Leuanveto
2. Etunojapunnerrus

"Morrison"

50-40-30-20-10 Reps For Time

Wall Ball Shots 9/6kg
Box Jumps 24"/20"
Kettlebell Swings (1.5/1 pood)

TC 35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.
He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704).

4 sets of
8 Front Squats @70-75%
Big set of Strict Handstand Pushups

5 sets of 8 Seal Row
- Build to days heavy 8 reps
- Rest 2-3min btw sets

Push Press

5-5-3-3-2-2-2

Go every 2:30

EMOM 32

Minutes 1-2 : 3 Power Clean 100/70kg
Minutes 3-4 : 25 Sit-Ups
Minutes 5-6 : Row Calories 21/16
Minutes 7-8 : 8-12 Handstand Push-Ups

12min alkavalla minuutilla

1. 10-15 etunojapunnerrus (korokkeilla)
2. 8-12 rengassoutu
3. 8-10 lantionnosto jalat penkillä/boksilla