Thursday’s WOD

WODS

DC3NathanBruckenthal_Hero_TH

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Warm-up:

400 M Run

Skill:

Burgner

Kipping & Pull-ups

 

Bruck /4 Rounds For Time #130626:

400 M Run,

24 Back Squats, 185/135 lbs

24 Jerks, 135/95 lbs

 

Advance WOD/ # 130322

Movement Prep:

1) EMOM for 5 minutes:

2 1 & 1/4 Front Squats @ 50%

2) EMOM for 5 minutes:

2 Push Press @ 50%

3) 3 rounds of:

30 Double-Unders
2 Muscle-Ups

Rest 1:2

*Notes: Limit transition time as much as possible. Chalk hands before beginning DU to allow for a faster transition.

Conditioning:

CrossFit Games Open WOD 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups