Saturday 20150718 Open Workout

Posted: July 17, 2015 by eweirick in Uncategorized
DC3NathanBruckenthal_Hero_TH
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

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S/S/S:

Prep for WOD

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WOD:

“Bruck”

4 Rounds For time:

400m Run

24 Back Squats (185/125)

24 Jerks (135/95)

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Scaling Options:

Run – 500m row

Back Squat – shoot for 50% of 1RM

Jerk – shoot for 50% of 1RM

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Xtra:

Partner tabata roll out (One partner rolls while the other partner applies extra pressure.  Do entire body, tabata-style, then switch positions)

Banded hamstring stretch x 2 min per

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