Strength
Back Squat – 1×5 @ 75%, 1×5 @ 90%, 2×2 @ 95%, 1×1 @ 100%
Conditioning
Hero WOD – “Sisson”
20 Min AMRAP
1 Rope Climb 15ft
5 Burpees
200m Run
***If you’ve got a 20-lb. vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
Assistance
a) Accumulate 30 Strict Pull-ups in least amount of sets/time (with weight)
—Advanced = C2B. Scale = Do 20 negative PU (start at top of pull-up. Lower to the bottom of PU in 5-7 sec).
b) Plank (weighted) – 30 on / 30 off for 8 sets
—Make sure to load weight towards lower back/glutes
WOD Notes: TD = 7-12 rounds. RC scale = climb to 12ft or 2 up/downs. The run is to the “Marcor Sign” and back into Rage.
Claire – 170# Back squat!