Thursday

Skill Development:

Front Squats

5 sets @ 2 minutes

3 – 4 – 5 – 4 – 3

·   @ 70% of 1RM

Australian Hero WOD

“Hoppy”

“Carry a Hero Home”

Cpl. Matthew Hoppy

(21)

KIA 16/03/2009

Part of an Extraction Team

Afghanistan

17 Minute AMRAP

·   21 Lateral Bar Burpees

·   16 Box Jumps (RX 24”/20”)

·   8 Front Racked forward lunge steps (RX 60/40 kg)

·   3 Ground-to-Overhead (RX 60/40 kg)