Strength 1
Front Squat 1x1
Build to a heavy single (10-12 minutes)
* Rest as needed between sets *
Strength 2
Weighted Chin Up 1x1
Strict Chin Up:
- Max Weight
* Rest as needed between sets *
WOD
"McLaren"
12:00 min AMRAP
200m Run
3 Power Snatches 135#/95#
6 Overhead Squats 135#/95#
WOD
"Mayhem Classic Chipper"
For Time:
25 Burpee Box Get Over 30"/24"
50/40 Calorie Assault Bike
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
15 Bar Muscle-Up (Sub 30 Chest to Bar or regular Pull Ups for scale)
25 GHD Sit Ups (Sub Stick Sit Ups for scale)
50/40 Calorie Assault Bike
25 Burpee Box Get Over 30"/24"
WOD
"Larry"
Partner Version - “Larry”
For Time:
21-18-15-12-9-6-3
Front squats 135#/95#
Synchro bar-facing burpees
150m Farmers Carry (2x50#/35#)
**Split reps as desired.
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
WOD
"McAlister's Deli"
For Time:
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch 165#/110#
Strength 1
Standing Alternating DB Curl + Single DB Double Head Curl
4 sets: 8 reps (of each) - RPE 8
*Rest 1:00-1:30 b/t sets
Strength 2
Standing KB Crush Grip French Press
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
