Sunday 12/2/2018 -  "Orgaard"


M1:

Pull up Work

Option A: Weighted Ring Pull up - Build to heavy 3 rep

Drop Set: Max Reps @80% x2

Option B:

5 Sets Max Effort Supinated Chin above bar hold

4 Negative Pull up

4 Scap Pullup+

Option C:

Max Effort Supinate Bent Arm Hang

Max Effort Ring Row @3331 Tempo

M2:

6 RFT

Option A:

20/16 Cal Bike

8 Squat Clean Thruster 115/85

Option B:

20/16 Cal Bike

8 Squat Clean Thruster 95/65

Option C: 18/14 Cal Bike

8 Thruster 75/55

HERO WOD:

"Orgaard"

Spc. Tyler Orgaard, 20, of Bismarck, ND. Serving During Operation Enduring Freedom, assigned to 818th Eng Co (Sapper), North Dakota National Guard, Williston, N.D.; died Dec. 3, 2012 in southern Afghanistan of wounds caused by an improvised explosive device.

30 Min AMRAP w/Partner:

500 M row every 5 Minutes

30 Sandbag Over the Shoulder Toss

30 Sandbag Overhead Lunges

6 Shuttle Carries with a Sandbag

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