9:00/10:00 WODs: AMRAP 25:00, rest from 12-13.
- Kettlebell farmers carry 50m (place a cone, 2 KB’s or dumbells)
- 8 burpees
- 8 squats
- Rest break… then resume AMRAP with:
- 100m Run
- 8 jumping pull ups (jump from ground, no bands, pull chin over or as high as possible)
- 8 lunges
11:00 WOD: “BARRAZA” AMRAP 18:00
- Run 200 meters
- 275 pound Deadlift, 9 reps (275/175)
- 6 Burpee bar muscle-ups
Notes: scale deadlifts to no more that 70% of you 1RM. You should have a 400+ lb. deadlift as guys to try this RX. Sub 12 burpee pull ups if you cant do BBMUs.
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.
He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. First posted March 17, 2013