Wednesday, 17 June 2020

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.

General Warm-up:

Bike 3:00

10 Samsons

12 Hand-release push-ups

14 v-ups

14 Squats

12 Shoulder press w/T’s

10 Pull-ups

Row 2:00

10m Goblet lunges

10 Kettlebell swings

10m Goblet lunges

10 PVC passovers

10 PVC windmills

10 PVC front squats

 

Specific Warm-up:

2 rounds of Burgener Warm-up

8 Squat cleans (45/33)

6 @ (75/53)

4 @ (95/63)

 

Conditioning:

MPCF Board WOD

“Badger”

30 Squat cleans (95/63)

30 Pull-ups

800m Run

 

3 rounds for time

 

 

Post results and experiences to comments

Comments

  1. sflynn says

    34:31 Rx

  2. Henry Smith says

    29:05mod #75
    2-rounds

  3. White Ape says

    30:32 Rx
    The heat was rough!! My running felt super slow! Great Hero WOD!

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