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

 

 

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