Monday 31, August 2015

Warm up:

200m jog
4x
10 air squats
50 STRICT pull ups
3 burpees
then
200m SPRINT

Stabilizer:

100 crunches

Strength:

Bench press
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Metcon:

Pike
5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Post time to comments.

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.