9/11/15: Friday
Holleyman
30 rounds for time of:
5 wall-balls (20/16)
3 handstand push-ups
1 power clean (225/155)
Holleyman
30 rounds for time of:
5 wall-balls (20/16)
3 handstand push-ups
1 power clean (225/155)
max height box jump
then
4 rounds
15 box jumps (36″/30″)
400m run
muscle-up skill work
then
20 min emom
1: row 15/12 calories
2: 50 double-unders
3: max effort muscle-ups/pull-ups
4: 25 air squats
skill split snatch
then
4 rounds
10 burpee to 6 inch object
1 legless rope climb
20 kettlebell swings (53/35)
1 rope climb
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina. “Santora” Three…