WOD

A.M.R.A.P  x  7 MINUTES


SUMO-DEADLIFT HIGH-PULL  75/50  x  7
SLAM BALL  30/20  x  7

WOD

DOUBLES  x  200

4 ROUNDS

BURPEE POWER CLEAN  155/105  x  5

TOE TO BAR  x  30

DOUBLES  x  200

WOD


"Gator"

Eight rounds for time of:

185 pound Front squat, 5 reps
26 Ring push-ups
Post time to comments.


U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

WOD

DEADLIFT  275/190     1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

ROPE CLIMB     10  -  6  -  4  -  2 

TEAM SUPERFIT RICHMOND 2011


AS MOST OF YOU KNOW, THE COMPOUND SENT SOME ATHLETES TO COMPETE LAST WEEKEND IN RICHMOND. FIRST AND FOREMOST I WANNA SAY GOOD EFFIN JOB YOU GUYS!!!! THIS WAS AN AWESOME EVENT WITH LOTS OF AMAZING ATHLETES!!!
SO HERE'S THE RUN DOWN..........

CHECK IN AT 0800 AND START FIRST WOD AT 0900.  = IT WAS LIKE HEARDING CATTLE AS HUNDREDS OF ATHLETES WITH GEAR BAGS AND COOLERS TRIED TO SHUFFLE THEIR WAY THROUGH THE SINGLE DOOR ENTRANCE TO THE GYM. WE MADE IT IN, GOT OUR TEAM NUMBERS SHARPIED ON OUR ARM, AND HEADED STRAIGHT TO THE BATHROOM FOR THE PREGAME.......WELL YOU KNOW WHAT!!!
0930 = HEAT 3 WITH KRIS AND RYAN STARTS. THEY HAD A GREAT PACE AND HELD IT STRONG TO THE END, FINISHING 3RD JUST 2 REPS BEHIND FIRST!!!!! DAMMIT!! EVERY SECOND COUNTS, JUST LIKE WE TELL OUR CLASS. MARY AND JOEY PULL A RESPECTABLE 12TH PLACE FINISH ON THE STONE COMPLEX, WHICH ACTUALLY WAS THE 6TH BEST SCORE ON THAT EVENT BUT  SO MANY PEOPLE HAD THE SAME SCORE SO IT BUMPED THEM DOWN.
1250 = RYAN AND KRIS ARE UP ON WOD #2   7 MINUTE A.M.R.A.P  GROUND TO OVERHEAD WITH 135LBS. OUR BOYS TIED FOR 2ND MOVING 13,905 POUNDS IN 7 MINUTES!!! WOW!! MARY AND JOEY MOVED 5,705 LBS ON THIS ONE.
OUR GUYS ARE STRUGGLING TO KEEP UP WITH THEIR NUTRITION AND TRYING TO KEEP THEIR MUSCLES LOOSE BECAUSE THEY STILL HAVE ONE MORE WOD BEFORE CALLING IT QUITS!!
3:00 = IT'S GO TIME FOR THE BOYS!!!  As a team, do Max Reps of Each Movement                                                                                            (4 Minutes Per Movement)
                                                                                   Thrusters       95lbs                                                                                                                                             Chest to bar pull-ups                                                                                      Burpees

OUR LEGS WERE TIGHT, OUR CORE WAS SHOT, AND OUR SHOULDERS WERE ALREADY WORKED FROM THE GROUND TO OVERHEAD WOD, BUT WE KNEW WE HAD TO KICK ASS ON THIS ONE UNLESS WE WANTED TO GET BUMPED OFF THE PODIUM!! 12 MINUTES LATER WE PUMPED OUT 273 REPS, WHICH SECURED  2ND PLACE ON THAT WOD!!! WE DID OVER 100 THRUSTERS IN 4 MINUTES AND OVER 100 CHEST TO BAR PULLUPS IN 4 MINUTES!!! HELL YEAH!! JOEY AND MARY FINISHED WITH 185 REPS ON THIS ONE! JOEY SURPRISED EVERYONE ON WODS 2 AND 3!!! HE BANGED OUT GROUND TO OVERHEAD AND THRUSTERS LIKE A PRO!! LOOK OUT FOR HIM NEXT YEAR!!

FINALLY TIME TO GO BACK TO OUR HOTELS AND RELAX..........YEAH, AND EAT OUR ASSES OFF!!! WE WERE STARVING!!

DAY 2 BROUGHT US A NICE SURPRISE AS THEY REARRANGED OUR HEATS TIMES BUT SOMEHOW WE MISSED THAT WORD!HAHA SO KRIS AND I ARE WATCHING THE FIRST HEAT COMPETE WHEN SOMEONE ASKS...... HEY, AREN'T YOU GUYS SUPPOSED TO BE OUT THERE?? HUH??? WELL, TURNS OUT WE SURE WERE!! SO NOW WE GOT STUCK IN THE 2ND TO LAST HEAT. NO BIG DEAL RIGHT??? WRONG!!!! IN MULTIPLE EVENT COMPETITIONS LIKE THIS YOU USUALLY GET ABOUT 2 HOURS REST BETWEEN WORKOUTS. BUT NOW WE ARE DOING OUR LAST TWO WODS ALMOST BACK TO BACK!!! I HAD TIME FOR A POST WOD SHAKE, A LITTLE ROLLING OUT, AND THEN RIGHT BACH OUT THERE!!!

1030  =  OUR BUYS ARE BACK UP. 

15 Minute AMRAP of

• Kettlebell Snatches while partner holds handstand position.  53 pound kb.
• When partner breaks from handstand, both partners must run around the building.

THEY ARE LOOKING STRONG UNTIL THE LAST 2 MINUTES KRIS RIPPED BOTH HIS HANDS OPEN AND COULD BARELY HOLD ONTO THE KB!! OH NO! WE TIMED OUT 2 SNATCHED SHORT OF TAKING 2ND PLACE!! DAMMIT!! TWO REPS SHORT PUT US IN 4TH PLACE ON THAT WOD!
FOR THE LAST WOD ONLY THE TOP 15 TEAMS WERE ALLOWED TO MOVE ON.

1230  = ITS DO OR DIE TIME FOR OUR BOYS. THEY WILL HAVE TO PULL 1ST PLACE ON THIS ONE ON ORDER TO GET 2ND OVERALL. THEY ARE FEELING GOOD ABOUT THE WOD, EVERYTHING FALLS INTO THEIR STRENGTHS!!

As a team complete the following:

• 20 Power Snatches (115/85)
• 50 Toes to Bar
• 20 Power Snatches (115/85)
• 15 Muscle-Ups (can be partner assisted)
• 20 Power Snatches (115/85)
• 20 Handstand Push-Ups

3.....2....1......GO!!!! THEY PULL AHEAD RIGHT AWAY AS KRIS BANGS OUT THE SNATCHES WITH EASE!! ON TO THE TOE TO BAR......RYAN IS FAST BUT THE OTHER TEAM IS FASTER!!! HOLY SHIT HOW IS HE DOING TOE TO BAR THAT FAST!!! BACK ON THE SNATCHES RYAN IS CATCHING BACK UP!! HELL YEAH.....GO COMPOUND!!! NECK AND NECK ON THE MUSCLE UPS!! THEY CREEP AHEAD AND HIT THE HSPU ABOUT 20 SECONDS AHEAD OF US....GO...GO...GO!!!!! AWWWWW......2ND PLACE! THEY GOT US BY ABOUT 30 SECONDS!!
AND THAT'S A WRAP GUYS.....WE FINISHED 3RD OVERALL AFTER 5 ASS KICKING EVENTS!!!

 ***** COMPOUND CROSSFIT SPOTLIGHT *****

 CAN I STILL WORKOUT IF I'M PREGNANT?

 THE COMPOUND WOULD LIKE TO TAKE THE OPPORTUNITY TO RECOGNIZE THE HARD WORK AND DEDICATION OF ONE OF OUR MEMBERS. DON'T WORRY, THIS IS THE FIRST OF MANY, WE HAVE PLENTY MORE STORIES JUST LIKE THIS ONE!!!

DARCY MYERS

(in her words)

I have been doing crossfit with the Compound for a little over a year.  Now with the expert advice of the trainers and the help of Crossfit Mom I am continuing my training at 27 weeks (6 months) pregnant with baby boy #2.  Crossfit was the answer to losing my baby weight from the first child so I decided to continue with it through this pregnancy as well to avoid the same weight gain. I'm proud to say I have only gained approx 10 lbs. in 6 months.  There are certain modifications that must be made, for example, I cannot do handstand push ups ( which I was trying to get better at pre-budda belly) now they are inverted off a 12" box. Also I have to drop the amount of weight I lift, for example, pre-budda deadlift PR was 216# now I am lifting under 100#.  This is a result of trying to maintain health as opposed to maxing out.

Darcy continues to be a superb motivator at the gym......a little aggressive sometimes..... but still a great person to workout with!! haha. She is a prime example of what you can achieve with hard work and dedication. Her story can often be heard at our Boot Camp orientation class which we volunteer her to speak to the new arrivals in our program. Keep up the good work Darcy!!! Stay tuned for updates on her progress through her pregnancy.

UNCONVENTIONAL SATURDAY AUGUST 13TH 10 AM 

ALRIGHT GUYS IT'S TIME FOR ANOTHER BEACH WORKOUT!!!! 

THE COMPOUND WILL BE ON CHIC'S BEACH THIS SATURDAY FOR AN AWESOME GATHERING AND WORKOUT! 

FREE FOR ANYONE AND THEIR FRIENDS TO PARTICIPATE.

BRING FOOD AND BEVERAGE BECAUSE WE WILL HANG OUT AFTER THE WORKOUT.

REMEMBER.......THE COMPOUND WILL BE CLOSED SAT. 13TH.

BE THERE!!!!!

GO TO ALEXANDER'S ON THE BAY. LOOK LEFT. WE WILL BE UNDER THE CHESAPEAKE BAY BRIDGE.

WOD

4 ROUNDS


SPRINT 400 METERS
REST 3 MINUTES

WOD

3 ROUNDS

THRUSTER  95/65

BURPEE  (jumping over bar)

*  DO AS MANY THRUSTERS AS POSSIBLE UNTIL YOU HAVE TO SET THE BADOWN.             THEN IMMEDIATELY START BURPEES.

*  SUBTRACT THE NUMBER OF THRUSTERS FROM 50 AND THIS IS HOW MANY BURPEES TO DO.

*  REST BETWEEN ROUNDS IS ONE MINUTE AFTER LAST PERSON FINISHES BURPEES.

WOD

3 ROUNDS 

FRONT SQUAT 185/130  x  7

AIR SQUAT  x  70

KETTLEBELL SWING  72/53  x  17

HANDSTAND PUSH-UP  x  7

 

WOD

 FOUR ROUNDS

ONE MINUTE WORK 30 SECOND REST

SDHP  75/55

PUSH-UP

GHD SIT UP 

GHD BACK

WOD

15 - 12 - 9 - 6 - 3


CLEAN & JERK  135/95
PULL - UP

WOD

ROW  x  2000 METERS

WOD

A.M.R.A.P  x  15 MINUTES


DEADLIFT  155/110  x  10
SQUAT CLEAN  x  7
SNATCH  x  3

WOD

 

 5 ROUNDS

OVERHEAD SQUAT  BODYWEIGHT  x  5

PULL-UP  x  10

TIRE FLIP  x  3

WOD

CLEAN  =  FIND ONE REP MAX

A.M.R.A.P  x  7 MINUTES

THRUSTER  95/65  x  5

ROPE CLIMB  x  1

 EVERY ROUND THRUSTERS INCREASE BY 5, ROPE BY 1

WOD

JERK  =  FIND ONE REP MAX

 A.M.R.A.P  x  12

PUSH PRESS  135/95  x  7

DOUBLES  x  30

BURPEE BOX JUMP  x  7

OVERHEAD SQUAT  =  FIND ONE REP MAX

10-9-8-7-6-5-4-3-2-1


FRONT SQUAT  x   BODY WEIGHT  
RING DIP
STRICT PULL-UP 

Odyssey Wild, Wonderful 24 Hour AR

ALRIGHT GUYS, WEEK TWO  OF THE RACE UPDATES!!! THIS SECTION WILL COVER THE WHITEWATER LEG OF THE RACE. THERE ARE MANY NAMES WE CAME UP WITH TO CALL THE RACE DIRECTOR DURING OUR LAST RACE.........NONE OF WHICH WERE APPROPRIATE TO REPEAT AROUND YOUR MOTHER. AND THIS RACE WAS NO DIFFERENT. JUST TO GIVE YOU SOME INSIGHT, THIS IS HOW HE ROLLS........THE RACE BRIEF IS SCHEDULED FOR 830 PM FRIDAY NIGHT. THIS IS MANDATORY BECAUSE THAT IS WHEN WE GET OUR GRID COORDINATES, AND WITHOUT THOSE WE HAVE NO IDEA WHERE WE ARE GOING OR HOW WE'RE GONNA GET THERE. OH NO, THERE IS NO MARKED RACE PATH OR GUIDANCE ON WHICH WAY TO GO......USE YOUR COMPASS AND FIND YOU WAY!!! THE BRIEF GOES FOR ABOUT AN HOUR. SINCE WE ARE IN THE EFFIN WEST VIRGINIA LAND OF THE LOST, IT TAKES ABOUT HALF HOUR TO GET TO THE NEAREST HOTEL. ONCE AT THE HOTEL WE HAVE TO PLOT OUR ROUTE, OF WHICH WE ONLY PLOTTED THE FIRST HALF BY MIDNIGHT AND DECIDED TO PLOT THE REST ON THE FLY DURING THE RACE. WE NEEDED SLEEP BECAUSE WE HAD TO BE UP 430 THE NEXT MORNING TO DROP OFF OUR BIKES. THANKS RODNEY.....FOR THE WONDERFUL NIGHTS SLEEP BEFORE OUR RACE!!!
ALRIGHT WE WOKE UP, MADE SOME DELICIOUS PEANUT BUTTER AND JELLY SANDWICHES, PACKED THE KITCHEN SINK THAT WE BROUGHT FROM THE BROKEN EGG (LOOK IT UP) AND DROVE IN TO DROP OFF OUR BIKES. BIKES ARE DONE, NOW HEADED TO LOAD UP OUR GEAR BAGS AND GET OUR PADDLES FOR THE WHITEWATER SECTION......BUT NOT BEFORE WE STUFFED OUR FACE WITH AS MUCH PEANUT BUTTER, EGGS AND STRAWBERRIES AS WE COULD!

THE CAMERA WORK SUCKS, BUT HEY....YOU GET THE PICTURE!! NEXT TIME I WILL TRY TO MOUNT IT SOMEHOW TO THE LIFE JACKET, AS IT WAS JUST DANGLING AROUND THIS TIME. MOST OF THE GOOD SHOTS WERE DURING CALM WATER CAUSE THAT'S THE ONLY TIME I COULD HAVE ONE HAND ON THE PADDLE.........MOSTLY BECAUSE I DIDN'T WANT TO FEEL LIKE A BAG ' O ' SHIT FOR NOT PADDLING! AND SPEAKING OF THOSE BAGS.........BEN AND I HAD A BOAT FULL OF THEM WITH US. WE WERE A TWO MAN TEAM, BUT WE DIDN'T GET TO PICK WHO ELSE WENT INTO THE BOAT WITH US......TOTALLY RANDOM. YOU SEE, THIS WAS PART OF THE RACE AS WELL SO WE WANTED TO FINISH FAST SO WE COULD HIT THE GROUND FAST! SO JUST LIKE EVERY OTHER RACE I'VE DONE THERE ARE TONS OF STORIES BEFORE IT STARTS. LAST YEAR IT WAS A SWIMMING START TO THE WHITEWATER SECTION. WHICH MEANT ONE PERSON FROM THE BOAT HAD TO RUN A HALF MILE UP RIVER, JUMP IN AND SMIM TO THE BOAT. WE COULD NOT START UNTIL OUR MAN MADE IT TO US. NATURALLY WE HAD THE DISCUSSION OF WHO WOULD BE THE BEST CANDIDATE FOR THE SWIM. I HAD JUST FINISHED A MILITARY SCHOOL WHICH REQUIRED SWIMMING DISTANCES OF UP TO TWO MILES, MY PARTNER WAS TRAINING TO GO TO BUD/S, SO OF COURSE WE VOLUNTEERED EITHER OF US TO DO THE SWIM. SLOW DOWN COWBOY...THERE WAS A HUSBAND AND WIFE WITH US IN THE BOAT, A LITTLE OLDER THAN MYSELF AND NOT LOOKING IN VERY GOOD SHAPE AT ALL. BUT THE STORIES OF HOW HE WAS AN AMAZING SWIMMER AND HAD SWAM THOUSANDS OF MILES IN THE PAST YEAR WERE ALL WE HEARD. THE WIFE WAS FULLY SUPPORTIVE OF HIS CLAIMS AND ASSURED US HE WAS HALF FISH AND EVEN HAD GILLS BEHIND HIS EARS!! HELL YEAH WE SAID!!! PUT HIM IN THE WATER!! WE WERE THE LAST BOAT TO START THE RACE........AFTER ALL THE OTHER SWIMMERS MADE IT TO THEIR BOATS......HERE COMES OUR GUY, FLOATING DOWN THE RIVER COMPLETELY EXHAUSTED TO THE POINT THAT WE HAD TO PULL HIM INTO THE BOAT.

OK BACK TO THIS YEAR......BEFORE THE RACE STARTED OUR BOATMATES, IF YOU WILL, BLESSED US WITH ALL THE STORIES OF HOW AMAZING PADDLERS THEY WERE. MEMBERS OF THE ROWING TEAM, MARINES, CONCEPT 2 CHAMPIONS!!!!! WELL I ADDED THE LAST ONE BUT YOU GET THE IDEA! NO MORE THE 30 MINUTES INTO THE RACE WE HAD A HALF BOAT FULL OF FAKE PADDLERS!!! DON'T KNOW WHAT THAT MEANS???? IT MEANS THEY WOULD PUT THE PADDLE IN THE WATER AND JUST LET IT DRIFT BACK....NO EFFORT AT ALL. BASTARDS!!!

OK, ENOUGH CRYING. THE RAPIDS WERE ABSOLUTELY AMAZING!!!! THE GUIDE SAID THAT BECAUSE OF ALL THE RAIN THE RIVER WAS REALLY HIGH AND HIGH RIVER MEANS HUGE RAPIDS.....BIGGER THAN HE HAD EVER SEEN........FUCK YEAH!!!

IF YOU NOTICE IN THE PICTURES, MOST PEOPLE HAD ON SWEATERS AND WET SUITES FOR THE WHITEWATER SECTION. LAST YEAR I WORE RUBBER AND ALMOST COOKED MYSELF, NOT THIS YEAR I SAID. I DECIDED TO GO IN SHORTS AND T SHIRT. BEN HAD A RAIN SHELL AND PANTS....NOT MUCH MORE THAN ME. HAHAHAHA.......BY THE TIME WE GOT OUT OF THE RIVER WE WERE FREEZING!!! I HAD LOST SO MUCH DEXTERITY IN MY HANDS THAT I HAD A HARD TIME BUCKLING UP MY PACK. BUT HEY, OUR TRANSITION WAS PRETTY FAST DUE TO US NOT HAVING TO CHANGE.

OK, NEXT WEEK WE GO ON FOOT SO STAY WITH US!!!!

WOD


DEADLIFT  3  x  5

3 ROUNDS


SNATCH  135/95  x  7
JUMPING SQUAT  x  30
RING PUSH-UP  x  14

PRESS  3  x  5

5 ROUNDS

H.S.P.U  x  15

TOE TO BAR   x  15

S.D.H.P  75/55  x  15

*  100 DOUBLES BEFORE FIRST ROUND AND AFTER LAST ROUND

WOD


SQUAT  3 X 5

3 ROUNDS


PULL-UP  x  20
BURPEE  x 10
POWER CLEAN  185/130  x  5

Alright guys, after a truck load of peer pressure over a nice sushi dinner last night, I am finally gonna blog about our most recent Adventure Race. I am going to break it down into weekly parts and hopefully be consistent til the end! Haha.
So this is it........
This first blog will basically just give you an overview of what the race is all about. I did the two person male team with Ben Kongesor.

Odyssey Wild, Wonderful 24 Hour AR

 Teams of 1, 2, 3 & 4 will trek with map and compass, ride mountain bikes up, over, and whitewater raft through the New River Gorge!!! Racers will get to have a bit of class V fun as part of the Wild Wonderful 24. This year's race will offer sweet single track, challenging navigation, and some wild WHITEWATER!!

Distance

70-80 miles

Duration

24 Hours

Disciplines

Mountain Biking: Single track, Fire Road and Pavement
Hiking/Trail Running: Single track and Fire Road
Paddling: White Water (Class III-V)
Navigation with map & compass:  You will navigate using a combination of map and compass and by plotting the checkpoints using UTM's.

Ok......something to take note of.....they were not bullshitting about the below statement. On one of our previous races we got seriously lost and wound up about 4-6 hours away from the nearest checkpoint. Somewhere around 28 hours into the race we came across an old farmhouse where someone let us use their phone to call in. This is what we got......glad you guys are ok, now find your way back!!!! hahaha!!! This is an unsupported race, if you are lost.....so sad!!! You can't just quit and hop in the car and go home. You are out in the middle of the mountains!!

Please note *** If for any reason a team member is unable to finish the race, you must inform the race management AT ONE OF THE MANNED CPs. Unless you are seriously injured, you will most likely have to ride YOUR BIKES/HIKE OR FIND AN ALTERNATE WAY back to the start/finish line. The nature of this adventure race does not permit us to promise to pick up racers who have decided not to finish.

Ok, the below is a list of everything that Ben and I had to carry during the entire race. Once again, there were no water stations or friendly people with snacks and gatorade waiting for us!! We carried all food and water the entire race.

PERSONAL - To be carried by each competitor during the entire event.
* Competitors are responsible for their own food, drinks, and electrolyte replacement.
* Lighter
* Compass (1 per every 2 competitors on a team)
* Knife, within easy reach, minimum blade of 2.5", folding OK
* Whistle
* Cell Phone (1 per every 2 competitors on a team) - Fully Charged
* Synthetic, moisture-wicking top (i.e. Underarmour, Capeliene)
* Waterproof shell/jacket MUST have taped or sealed seams
* Fleece or wool top
* Fleece or wool hat
* Space blanket
* Head lamp with extra batteries for minimum of 8 hrs

Each TEAM/soloist competitor must possess permanently throughout the event:

* Trowel (For burying human waste in catholes 6-8 inches deep at least 200 ft from water, camp, or trails)
* (1) First aid kit as indicated below
* (1) Emergency strobe light (not a bike light or headlamp). The emergency strobe light must emit a bright white light    that can be seen at least 2 miles or more. Example- Princeton Tec Aqua Strobe
* (1) Small dry bag (or more than one is even better) for the safe-keeping of your cell phone. These bags MUST BE       WATERPROOF. It is to your benefit to make sure you have the best waterproofing system you can find.
* Passport, which must be carried and signed at each CP (given pre-race)
* List of the RULES
* Complete set of legible maps (given pre-race)

Emergency First Aid Kit (to be carried by each team/soloist at all times)
* 4 doses of pain/fever medication (Ibuprofen/Tylenol)
* (4) Betadine, iodine or alcohol swabs
* (4) standard Band-aids
* Iodine tablets for water purification
* (1) 3" ACE Bandage
* (4) 4"x4" gauze pads
* Medical tape or duct tape
* Antibiotic Cream: i.e. Neosporin

* (1) pair of surgical gloves
* Epi pens are strongly recommended for individuals with allergies to insect stings, etc. 

 

Below is a quick video of just my gear the night before we left......not including the food that I brought. I go through a process every race that takes a couple hours to complete. The idea is to narrow the equipment down and be as light as possible and still have everythting you need....getting as many uses out of each item as possible. You never know what you may need in that 24-30 hours of racing!!

ALL PACKED UP AND READY TO HIT THE ROAD.........WEST VIRGINIA HERE WE COME!!!

 OF COARSE WE HAD TO MAKE THE ALL IMPORTANT STOP AT WHOLE FOODS IN RICHMOND TO SUPPLY US WITH DELICIOUSNESS TO EAT DURING THE RACE!!!

 ALRIGHT NEXT WEEK WE GET INTO THE GOOD STUFF...........STAY TUNED!!!!

WOD

ROPE CLIMB  x  12

PUSH PRESS  160/110  x  24

BOX JUMP  30/24  x  36

DEADLIFT  225/155  x  48

SLAM BALL/BURPEE  30/20  x  60

WOD

5 ROUNDS


HANG POWER CLEAN  115/80  x  MAX REPS
HURDLES
SPRINT
REST AS NEEDED

“Bull”

 

Two rounds for time of:

200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.