Saturday, July 6th 2024

WARM UP

2x

100m run

10 air squats

5 burpees

MOVEMENT/MOBILITY –

:30 turnback chest stretch on rig / side

:30 dead hang / side

10 Kip Swings

10 Ring Rows

:20 rig assisted deep squat

20 flutter kicks + 20 scissor kicks

*grab Barbell

:20 Front Rack Opener

8 Front Squats

:20/:20 Spiderman Lunge

5 High Hang Cleans

:20/:20 Pigeon

5 Squat Cleans

*build to workout weight and perform 3-5 TnG Reps

then 3-5 pull-ups of workout variation

HERO WOD

“BADGER”

Complete 3 rounds for time of:
95/65lb squat clean, 30 reps
30 pull-ups
Run 800 meters

In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.

He is survived by his father, Tom; mother, Cindy; three brothers; and four sisters.

First posted Dec. 19, 2007.

*modify to ring rows or jumping pullups today – no banded pull-ups