10.4.24

Skill Development
10 min EMOM
O: 12 GHD Sit-ups
E: 10 Box Jumps @ 24/20” (RX+ 30/24”)

Metcon
10 min AMRAP
12 Alternating DB Snatches @ 50/35
12 Box Jump Overs @ 24/20”

Accessory
Strength Superset
DB Bench Flyes 4x15
DB Bench Press 4x10

10.3.24

Conditioning
45 min AMRAP
Row 1k
Rest 90s between
Last tested on 12/14/2017

Accessory
L-sit Pull-up
4xMax Effort

10.2.24

Metcon
Partner WOD
20 min AMRAP
50/40 Calorie Bike
100 KB Swings @ 53/35 (RX+ 70/53)
20 Wall Walks
CAP programming from 1/21/23.

Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest

10.1.24

Strength
7 Rounds E3M
4 Deadlifts

Accessory
10 min EMOM
O: 20 Crossovers
E: 10 Alternating Pistols

9.30.24

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