Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use.
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.
500M Row - brisk
1 mile bike
4 Rounds - work up to workout weights and heights
5 Box Jumps
5 Sumo Deadlift High Pull
This is a test, keep track of your scores and scaling for future reference.
5 Rounds for time of:
Run 400 meters
10 Burpee Box Jump, 24 / 20“ box
95 / 65 pound Sumo Deadlift High Pull, 10 reps
95 / 65 pound Thruster, 10 reps
Rest 1 minute
Men’s: 22:33 Blood
Women’s: 23:19 Tara G.
Compare to 8/14/20
10 minute stretches Hamstrings and Hip flexors
7 Minute Upper Body 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.
500 Meter Row
10 Russian Twist (2 count)
808 4th Ave N