“TRIFECTA”
Gymnastics
5sets
5 hollow rocks + 2 candlesticks to pistol (alt side)
Pull up complex
E2M10M (5 sets)
1 strict pull up
1 kipping pull up
2 toes to bar
3 knees to elbows
METCON
For time:
21-15-9
False grip ring rows
Ring dips
Weightlifting W2D3
5 sets
1 snatch balance + 1 overhead squat
Hang power snatch
1-1-1-1-1
5 sets
1 hang power clean + 2 push jerk + 1 split jerk
Firebreathers
“NATE”
20min AMRAP
2 ring muscle ups
4 handstand push ups
8 kettlebell swings 70/53
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
“SHIP”
9 rounds for time:
7 squat cleans 185/125
8 burpee box jumps 36/30
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan
