• Trigger/Warm-up/Mobilise/Activate
  • Deadlift, Hang Power Clean, Front Squat, Press, Thruster (5 reps each, 2 rounds) 30 kg guys; 15 kg ladies
  • 1) “Badger”
    • In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Badger

 

  • Complete 3 Rounds of the following for time:
  • *95 pound Squat clean, 30 reps
  • *30 Pull-ups
  • *Run 800 meters
  • First posted 19 December 2007
  • then…
  • 2) Practice HS Walking for 10 min and find your maximum walking distance!
  • (scale to tripod headstand, headstand then HS at wall, then free standing HS then HS walking – practice appropriate level…
  • Cool-down/Trigger Ball/Foam Roll/Stretch