Warm-Up
2 Rounds:
200m Run
7 Ring Rows
7 Air Squats
200m Run
7 Pull-Ups
7 Empty Bar Thrusters
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A:
“Daniel”
For Time:
50 Pull-ups
400M Run
21 Thrusters, 95#/65#
800M Run
21 Thrusters, 95#/65#
400M Run
50 Pull-Ups
Variation B:
For Time:
25 Handstand Push-Ups
400m Run
50 Jumping Squat
400m Run
50 Jumping Squat
400m Run
25 Handstand Push-Ups
Workout Tip
For variation A:
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
“With heavy hearts, we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”