2 minute row
400m run
3x
10 OHS
10 back extensions
10 push ups
10 minutes to complete
Skill:
5 minute 3rd world squat
5 minute pistol squat
Stabilizer:
100 evil wheels
Strength:
10-8-6 at bar/40%/60%
then work sets
6-6-6-6 at 75% of your 1 rep max
Metcon:
Horton
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.
U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
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