Sunday 3/3/2019 - Sunday Workouts
Sunday HERO WOD

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.
10 Rope Climbs
20 back squats (225)
30 hand stand push ups
40 cal row
MAIN WOD
M1:
Option A:
4 Power Clean
4 Front Squat
4 Push Jerk
Build to a heavy UNBROKEN Complex
Option B:
3 Power Clean
3 Front Squat
3 Push Jerk/Push Press
Build to a heavy complex - DOES NOT need to be unbroken
Option C:
3 Power Clean
3 Front Squat
1 Push Press
Build to a challenging - goes up only as form allows
M2: "16.1"
20 Min AMRAP
Option A:
25ft Overhead Walking Lunge 95/65
8 Burpees
25ft Overhead Walking Lunge
8 C2B
Option B:
25ft Front Rack Walking Lunge 45/35
8 Burpee
25ft Front Rack Walking Lunge
8 Jumping Pull up
Option C:
25ft Goblet Lunge 35/25
8 Burpee
25ft Goblet Lunge
8 Ring Row
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