04.29.18

Warmup
With a partner for 6 min:
1 Person holds a Plank, 1 Person Bear Crawls down and back, then switch.
1 Person holds the bottom of a Squat, 1 Person Duck Walks down and back, then switch.
1 Person hangs from the Pull-up rig, 1 Person Broad Jump Burpees down and back.

Start over from the beginning if time allows

Mobility
Instructors Choice

Skill
Review all of the movements in the Metcon

Metcon
“Collin”
Six rounds for time of:

Performance
400 meter Burden Run holding a 50lb/30lb object
12 Push Press 115/75
12 Box jumps 24″/20″
12 Sumo Deadlift High Pull 95/65

Lifestyle
400 meter Burden Run holding a 30lb/20lb Wall Ball
12 Push Press 95/65
12 Box jumps 24″/20″
12 Sumo Deadlift High Pull 65/45

Fitness
400 meter Run
8 Push Press 95/65
8 Box Jumps 24″/20″
8 Sumo Deadlift High Pull 65/45

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancée Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.