“Criss Cross will make you.”
Lifts : HBBS 1×8 @70% 1×8 @75% 1×8 @77%
FS 1×5 @70% 1×4 @75% 1×3 @85%
WOD : 8x Minutes to Establish a 1RM Height Box Jump
At the 8 Minute Mark Run 650M pulling a Sled @45/30.
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(there is no substitute for Double Unders in this workout. IF you do not have Double Unders, you will complete 200 attempts and then complete 3 rounds of the AMRAP without the being confined to 10 minutes of work.)
The OC / 4 Comments
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.