Happy 4th of July

Norwalk, Battleground – Level 1

I added some optional hero WODS that will not completely crush you for the programming this week. This first 2 are advanced wods- the next 4 are still hero wods but not as advanced.

Metcon

War Frank (Time)

3 Rounds for time of:

25 Muscle-ups

100 Air Squats

35 GHD Sit-ups
In honor of Captain Warren A. Frank, 26, of Cincinnati, OH, died November 25, 2008 in Ninewa province, Iraq.
To learn more about War Frank click here

McCluskey (Time)

3 Rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800m Run

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010
To learn more about McCluskey click here

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here

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