“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Front planche hold (use a scale that will give you at least 15sec at a time)
Hollow body hold
Arch hold
Not for time:
100ft handstand walk
Scale to get 10 to 20ft at a time
METCON
5 rounds
5 strict pull ups
7 toes to bar
9 hand release push ups
Weightlifting W6D3
5 sets
1 snatch balance + 2 overhead squats
Push press
5×3
Split jerk
5×2
Firebreathers
“FOO”
20min AMRAP
Buy in:
13 bench press 170/120
then AMRAP with the remaining time
7 chest to bar pull ups
77 double unders
2 clusters (squat clean thruster) 170/120
28 situps
Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.
