WARM UP For time:
1 Burgener Snatch Warm Up
-- then --
3 rounds of:
5 Hang Snatch High Pulls, pick load
5 Front Squat, pick load
30 Single Unders LONG WOD
Tommy Mac
2 rounds for time of:
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees
12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs 12 Burpees
12 Hang Squat Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs
Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire. MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan. He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.
30' TC COOL DOWN - ACCESSORY 4 rounds for quality of:
20 Slow Mountain Climber
A/B *alternate each round with:
A: Dragon Pose 30/30sec
B: Shoulder Stretch 30/30sec