ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility
Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.
Overhead Squat 3-3-3-3-3
Post loads to comments.
“Angry Flight”
Climb as high up the following rep ladder as possible against a 12:00 Running Clock.
3-6-9-12-15… x Thrusters (95/65)
3-6-9-12-15… x Bar Facing Burpees
3-6-9-12-15… x V-ups
Post total reps completed to comments.
Overhead Squat: 3×185#.
“Angry Flight”: 15+20 Rx.
Overhead Squat: 75×3 (and 80×2.5)
Angry Flight: 9+23 Rx (50 total Reps)
Make that 77 reps 🙂
OHS: 160# x3 / 170# x2
“Angry Flight”: 15 + 32 Rx’d