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SATURDAY

MOBILITY

Thoracic
Hips
Front rack
Ankles

1- PULL UPS

A) 5 Sets max strict pull ups
rest 2mins between efforts

B) Build to a heavy set of 3 Strict pull ups
Then 60 Chest to bar pull ups for time

2- TEAM CONDITIONING

A) In teams of 2-3 people 42/30/18
Deadlifts 120/80kg
Toes to bar

B) In teams of 2-3 people 21/15/9
Cleans 100/65kg
Muscle ups

MONDAY

MOBILITY

Ankles
Hips
Thoracic
Overhead

HERO WOD

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24″ box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Workout and photo courtesy of crossfit.com

Australian Government Department of Defence

Australian Government Department of Defence