Warm Up:
15 PVC PT
15 PVC ATW
5 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
10 Box Jumps
Skill Work:
AMReps 10 mins: Muscle-ups
*If you don't have Muscle-ups use this time to work on technique
Partner WOD:
Horton
9 rounds for time of: 9 Bar Muscle-ups 11 Clean & Jerks, 155/105 lbs Buddy Carry, 50 yd Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and farmer carry 53/35 lbs. Muscle-Up scale is 2 C2B Pull-ups+1Ring Dip. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
15 PVC PT
15 PVC ATW
5 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
10 Box Jumps
Skill Work:
AMReps 10 mins: Muscle-ups
*If you don't have Muscle-ups use this time to work on technique
Partner WOD:
Horton
9 rounds for time of: 9 Bar Muscle-ups 11 Clean & Jerks, 155/105 lbs Buddy Carry, 50 yd Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and farmer carry 53/35 lbs. Muscle-Up scale is 2 C2B Pull-ups+1Ring Dip. U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.
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