11112019

10
Nov

11112019

Cycle 1, Week 2, Day 1
Thank you to our Veteran’s! Today’s workout is to honor all of our Veterans, please join us in remembrance by a memorial Hero WOD, T.U.P.
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Warm-up
3 Steady Rounds
15 Medball Squat Cleans
15 Burpees

Strength
Back Squat
5-5-5-5
Try to match the weight from last week

Met-Con
T.U.P.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups

Extra
With a partner,
7 Minutes Overhead Plate Hold
Switch at anytime, plate may not lower below head, and must remain locked out while being held overhead
Rx: 45/25#
Fit: Pick a weight