“TRIFECTA”
Gymnastics
Handstand walk/handstand practice 10min
Accumulate 1min of:
Bottom dip hold
False grip hold
L-sit hold
METCON
3 rounds for time:
15 pistols
10 toes to bar
5 wall climbs
Weightlifting
5 sets
1 hip snatch
1 hand snatch
1 snatch
5 sets
1 hip clean + push press
1 hang clean + push jerk
1 clean + split jerk
Firebreathers
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20/14 pound ball
75/55 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20 inches
75/55 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.
