Warm up: 400 m run; 2 x 10 light good mornings, 10 sdhp, 15 sit ups
Mobility: foam roll/lacrosse ball T spine, glutes, lower back; straddle stretch hold ea side and middle 30 s, 10 cat/cow
Skill Focus: Double Unders/attempts/fast singles
30 s work/30s rest EMOM for 7 min
WOD:
Level 3
21-15-9-9-15-21
Deadlifts 225/155
Burpees
Leve1 2
21-15-9-9-15-21
Deadlifts 185/135
Burpees
Level 1
21-15-9-9-15-21
Deadlifts 135/95
Burpees
Post row time and hero time
Mobility: foam roll/lacrosse ball T spine, glutes, lower back; straddle stretch hold ea side and middle 30 s, 10 cat/cow
Skill Focus: Double Unders/attempts/fast singles
30 s work/30s rest EMOM for 7 min
WOD:
Level 3
21-15-9-9-15-21
Deadlifts 225/155
Burpees
Leve1 2
21-15-9-9-15-21
Deadlifts 185/135
Burpees
Level 1
21-15-9-9-15-21
Deadlifts 135/95
Burpees
Post row time and hero time
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U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
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