Min 0-10
Forward/backward Sprints x10
downward Dog to push-up x10
Kb windmill x10
Half Kneeling Press x10
Min10-15
Push-Press Prep:
Press
Dip/Drive
Push-Press
Min 25-40
Metcon prep
Run 200m
x3 push Press
x5 Knee Tucks
Run 200m
x3 Push-Press
x5 Toes to Bar
Run 400m
x21 push press 95/65
X12 toes to bar
3 RFT
Warm-up
Min 0-8
Med Ball Carry 200m
Hang 30 Sec
x10 Air Squats
Min 8-16
Plate Carry 200m
Rope Pull-ups x10 (Rows x20)
x10 Front Squats
Min 16-25
Bar Carry 200m
x1 Rope Climb
x10 Thrusters
Min 25-30
Breif
Min 30-40
Establish workout areas and Potty.
40-60: Dae Han (Time)
3 Rounds for time of:
Run 800m with a 45# barbell
3 Rope Climbs, 15′
12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here
Shoulder Press (5-5-5-3-1+)
Add 5#
Metcon (AMRAP – Rounds and Reps)
10 AMRAP
15 Wall Balls
200m Run
