Hero: Erin Five rounds for time 40 pound Dumbbells split clean, 15 reps 21 Pull-ups Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
K3CF Skill: Snatch Grip Deadlift – 3×5 -Time to work on that grip and shoulder strength Overhead Squat – 3×5 -Introduce a heavy but manageable weight. One legged Kettlebell Deadlift – 3×5 R/L WOD: For Time -3,6,9,12 of Snatch Grip Deadlift (115/85#) Burpees K3CF Cool Down: Shoulder Mobility with Bands 4min
Work: a) Split Jerk 5×3 -Increase weight from last week. Perform 5 working sets at 75% or above. b) “Perfect Burpees” 3×7 -Practice your “hit the deck” and flexion back to your feet. Perfect form at a sustainable pace c) 6 rounds of :30/:30 Pullups -Pick a […]