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