20110618

SUNDAY - Day 1 of Cycle 3:1

If you can find the time to get into The Box.....Be a Patriot and perform this W.O.D. in honor of  Navy Chief Petty Officer Mark "Badger" Carter, 27, of Virginia Beach, VA who was killed in Iraq in December 2007.

badger-th.jpg


"BADGER"

**Complete three rounds for time of:
  • 95 pound Squat clean, 30 reps (Dumbell Option)
  • 30 Pull-ups (Any Type - Challenge yourself)
  • Run 800 meters
**Use a general warm-up with hip, shoulder and ankle mobility.  Add General Running Drills as well and settle in for yet another HERO W.O.D.

God Bless America!

Stay strong!
-Johnny

 

 

 

 

 

 
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2 comments:

  1. hermitizerJune 19, 2011 at 6:43 AM

    Kind of took it easy today, long drive ahead + dads day. Did more of a mini murph at Burton: 3 x (30 pullups, 60 airsquats, 1/2mile) 23:42. Might have missed 10 pullups 20 airsquats so did them after stopping clock. Happy fathers day everyone.

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  2. JohnnyJune 19, 2011 at 8:59 AM

    "Badger" 34:51 Rx'd. Tough W.O.D. Had a hard time stringing Squat Cleans together - So I did all 5's in bursts. Pull-Ups were the rest period. Ran 4 minutes outside every round. FOR WARM-UP:Bul-Bag Complex and Running Drills along with Burgener Warm-Ups 3x3+Overhead Squats x10 at the end of each. Hey Mike - There is no EASY...Thats still a good amount of work. "The Only Easy Day Was Yesterday"....you still hit a 1.5 mile run and you called yourself on accuracy....Give yourself some credit! Great work and Happy Father's Day to you and the rest of the Wolfpack! -Johnny

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