WARM-UP:
*Active Stretch
*400m Run
- 3 Rounds: 5 Pull-Up + 3 Burpee + 2 Clean & Jerk (work up to WOD load)
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“GLEN”
Complete For Time -
*30 Clean & Jerk (135/95)
*1 Mile Run
*10 Rope Climb (15’)
*1 Mile Run
*100 Burpee
c: complete as listed above
p: divide the work into 4 rounds (8 C&J, 400m Run, 3 Rope Climb, 400m Run, 25 Burpee)
f: complete 1/2 of “Glen” for time
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
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FINISHER:
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 x unbroken Double-Under
(if any reps are broken: c: you must return to the very start of the WOD (5 reps), p/f: you start that set over)
OR
“Annie”
50-40-30-20-10 x
Double-Under
Sit-Up
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