3x
ME strict chin ups
Strength:
Deadlift
5-5-5+
65/75/85% of your 90% of your 1 rep max
Stabilizer:
3x
Med ball at all times
25 med ball sit ups
25 baby hollow rocks
25 med ball four count flutter kicks
Metcon:
"TK"
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Post rounds completed to comments.
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
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