May 30, 2017 by thao



DNR if you didn’t notice the shirt Emily Kiesel was wearing on Saturday for “Murph” then take the time to check it out now. She made this shirt to honor her friend Jake Wykstra. Wykstra was assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, at Fort Carson. We are thankful for Jake’s service and every other service person that has paid the ultimate sacrifice.

Warm Up:
250 Row
15 Air Squats
12 Inch Warm Push Ups

Banded: Hips/Hams

3×8 Super Set Climbing
Romanian Deadlift (slow and controlled)
Bulgarian Split Squat

Image result for Bulgarian Split Squat

EMOM for 10 minutes: (coaches stagger heats by 2 mins if needed)
3 Squat Cleans

Rest 2 minutes

500 Meter Row
50 Thrusters 45/35
30 Pull ups

Elite Competition Class

1) 2 Rep Max 15 Min

2) Back Squat + 10 lbs 20 Min

3) Death By:
Clean and Jerk 135/95

*After Final C&J each set, lower the bar to your back and perform the same number of Back Squats within the same minute*

If you fail you will perform 10 Medball Squat Cleans on the minute until the final athlete fails


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