Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
5 dead hang pull ups (disengage, 1 second pause at the bottom)
10 abmat sit ups
10 back extensions
10 squats
Strength:
Thrusters 5x3
WOD:
"Holbrook"
5 thrusters (115/75)
10 kipping pull ups
100 meter sprint
1 minute rest
10 rounds for time.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
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