Alternative Athletics: Test Abs, Squat, Full Body Workout

Warm up
2 Rounds 
20 Walking Lunge
10 Wall Balls

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Liam 
Run 800 meters with a 45-lb. plate
100 Toes to Bars
155-lb. Front Squats, 50 reps
15-ft. Rope Climbs, 10 ascents
Run 800 meters with a 45-lb. plate
 
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
 
Recovery
21-15-9
Burpees
Deadlifts @ 35%

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