8am-10am: Open Gym
10am: Group WOD
10 rounds, each round for time, of:
5 Thrusters, 115/75 lbs
Sprint, 100 m
Rest 1 min between each round.
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Interval style workout which means you should be pushing the pace, giving it all you have for each round! Its starts with 5 thrusters that should be considered a light weight especially for 5 reps. The pull ups accumulates to be a fair amount of volume so feel free to adjust the reps. Choose a pull up variation that allows you to keep moving. If you have the capacity for this many pull ups you may want to consider breaking these into two sets to preserve your pull so long that its a quick break between sets. Work hard to keep the 100m to a sprint!
4 Rounds of :20 sec of work and :10 sec of rest
–Bird Dog (right)
–Bird Dog (left)
–Barbell Hold Overhead
Add weight to the barbell as needed. Loading should allow for quality OH position and no breaks during the work interval.