Warmup as needed
Get in a group and suffer together.
Warrior Wednesday
Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.
He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
Brian metcon
3 rounds of:
5 rope climbs
25 back squats @185/125-135
*sub rope climbs for 25 ring rows (strict form as possible)
*back squats can use rack if needed. If not clean from ground
cooldown
Mobility work include
5 min squat stretch
2 min each quad
2 min stretch with side hamstring reaches