10.07.18

Warmup

EMOM X 6
5 Push-ups
5 Air Squats
10 Jumping Jacks

Mobility

3 Position Lower Body Band Stretch
20 Alt Scorpions/side
20 Banded Pull-throughs

Skill

Review of the Deadlift

Metcon

“Donny”
For time – 30 min cap
21-15-9-9-15-21

Deadlift
Burpees

P- 225/155
L- 205/135
F- 185/115

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

Cashout

Pull Up Challenge Day 7:
Level 1: 3 sets of 2 strict pull ups, resting up to 2 min between sets
Level 2: 14 strict