9.30.24

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U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Metcon
“Holbrook”
10 RFT
5 Thrusters @ 115/75
10 Pull-ups
100m Sprint
Rest 1 minute

Accessory
Conditioning
100 Calorie Bike

9.28.24

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Weightlifting
Skill Development
5 min EMOM
2 Slow Motion Snatches

4 Rounds E2M
5 Snatch Grip Push Press

4 Rounds E2M
4 Snatch Deadlifts

Strength
3 Rounds E2M
2 Overhead Squats w/ 5 sec bottom pause

3 Rounds E2M
2 Position Squat Snatch
Build to heavy complex

CrossFit
Metcon
25 min EMOM
1: 50’ Low handle Sled Push
2: 15 Goblet Squats @ 53/35
3: 12/9 Calorie SkiErg
4: 15 HRPU
5: 15 Slamballs @ 30/20