3 minute single jump rope
Down and back (D&B) spider man crawl
2 minute single jump rope
D&B stiff leg bear crawl
1 minute single jump rope
D&B duck walk
Skill:
Day 1 Pull up Progression
2x (Always Strict)
Wide grip pull ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Medium grip pull ups max reps
Same as above
Rest 2 minutes
Medium grip chin ups max reps
Under 10 use a band
Over 15 add weight
Rest 2 minutes
Narrow grip chin ups max reps
Same as above
Strength:
Max effort Defecit deadlifts - 2 rep
20 minutes to find max
Metcon:
New Hero WOD
Tuesday 151208
T.U.P.15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
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