WOD Wed. Jan. 30

January 29th, 2013
by:

Basics Skillwork: Front Squat and work on ensuring proper depth on an air squat. Use box air squats if necessary.
Strength: Bench Press 1 x 12 @ 50%, 1 x 10 @ 55%, 5-5-5+
Endurance: Max. # of burpees in 5:00

WOD
Level 1/2
Sean
Ten rounds for time of:

  • 11 Chest to bar pull-ups
  • 75 pound Front squat, 22 reps

Basics
Six rounds for time of:

  • 11 Pull-ups
  • 22 Squats

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

Cash-out: L2 – 50 GHD Sit-ups, L1 – 50 Medicine Ball Sit-ups, Basics – 50 Sit-ups