MONDAY 8-24-15

WARM UP 3X 10
100 m run
Light wall balls
Burpee
Sit ups

then
3X
5-10 sec HANDSTAND HOLD
5 sec Static Ring hold @Top then lower To the deepest dip hold for. 5sec @ bottom

 

 

HERO WOD

Pike

5 rounds for time of:
75/55 lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl

 

image

 

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

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