Monday, November 22, 2010

Warmup
Run or row 500 meters

Then 3 rounds of 20 seconds each (no breaks , 3 minutes total):
Mountain climbers
Squat-jumps
Jumping jacks

2 minutes of dynamic stretching:
Hip swings, lunge and hold with hands overhead, shoulder stretch with PVC

Strength
Front squats 5-5-5-5-5

WOD
“Collin”
Six rounds for time of:
Sandbag carry, 400 meters 50 lb/35 lb
12 Push press, 115 lb/75 lb
12 Box jumps, 24″
12 Sumo deadlift high-pull, 95 lb/65 lb

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Finisher
15 Evil wheels

STREEEEETCHHH