WOD for Saturday, May 21, 2016

Turkish get ups

20 minutes:

Turkish get up heavy triples

Running, DB snatches and then ab work

5 x 2min
– run 200min and the rest of the time do heavy alternating dumbbell snatches from floor
– no rest between rounds

And then

in 10min
do 120 reps combined of
– abmat sit ups
– strict toes to bar
– ghd sit ups
– russian twist (1+1 = 1rep)
– etc.

WOD for Wednesday, May 18, 2016

Tommy Mac

"Tommy Mac"

12 Burpees
12 Thruster (all with 115/75) used 65
12 Bp
12 Power Snatch
12 Bp
12 Push Jerks
12 bp
12 Hang Squat Clean
12 Bp
12 OHS
12 bp
12 Thruster
12 Bp
12 Power Snatch
12 bp
12 Push Jerk
12 bp
12 Hang Squat Clean
12 bp
12 OHS

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.