"Hamilton"

EQUIP: Rower, Pull-Up Bar, Partner (optional), Jump Rope (for finisher)

WARM-UP:

*Active Stretch, then:

*250m Row + 200m Run

*Shoulder Plank Series

*5 x Dive Bomber

*10e x Hanging Shoulder Shrug and Kip/ Butterfly Swing

*5 x Strict Pull-Up

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“Hamilton” (Hero WOD):

*Athlete’s Choice: you may team up with a partner to complete this WOD (one person works at a time; divide the work in any manner desired), or you may work on your own as prescribed. 55 minute time cap.

3 Rounds for Time -

*1000m Row

*50 x Push-Up

*1000m Run

*50 x Pull-Up

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

FINISHER -

a) Tabata: Handstand Hold vs. Wall (Rx+: Freestanding)

b) Tabata: Double-Under

c) Tabata: 1-Arm/ 1-Leg Plank Hold (opposite hand/ leg)(mod: 1-Arm OR 1 Leg)(switch arm/ leg ea. round)