U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on April 22, 2012, in Paktia, Afghanistan, when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife Debbra, son Austin, parents Carolyn and Paul, and brother Christopher.
5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat.
Then work up to your working weight on the Back Squat
with sets of 5. If the Rx weight is excessive scale back to 55% of your max
Four rounds for time of:
22 Burpee Pull up
185 pound Back Squat, 22 reps
Run 200 meters with a 45 pound plate overhead
Men's: 30:19 Kevin T / Steve B.
Women's: 30:46 Janel W.
Women's Trainer: 30:31
10 minute stretches Hamstrings and Hip flexors
2 minute each banded shoulder stretch
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
200 Meter Row
10 Wall Balls
808 4th Ave N