Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

Freedom WOD Classes

Warm Up: 10 Mins 
3 Round (not rotating) Tabata :20/:10
Inchworms
Burpees
Lunges
Air Squat
Then:
N-S-N Walking Samson
1:00 Hip & Ankle Opener

Metcon: 30 Min Cap
“Zachary Tellier”

For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

*If your core is still sore from this week then modify your sit up reps.

Post WOD Stretch: 8 Mins
Pigeon
Frog
Couch
Partner Forward Fold Hamstring

Functional Bodybuilding Class

Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges

Dive Team

Warm Up 8 Mins
20 Banded Pull A Parts
20 Banded Good Mornings
10 Strict Press
10 Deadlifts
10 Box Step Ups
20 Banded Pull A Parts
20 Banded Good Mornings

Strength: 8 mins
3 Rounds
12-15 Cyclist Squats
12-15  Double KB Sumo Deadlifts
30 Calf Raises
30 seconds rest

Metcon: 10 Mins
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24″