1000m row
then
3x 10 each side
Sampson stretch
Jump squats
Leg swings
10 minutes to complete
Skill:
Binder
10 minutes this week guys
Strength:
Back Squats
***Warm up GOOD
then
5-5-5-3-2-1-1-1...
MAXXXX!!
Metcon:
Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Post time to comments.
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
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