Monday, December 15, 2014

Posted: December 15, 2014 by jmdimitri in WOD

Today we honor local hero:
Sergeant Michael Guillory
1/14/84-12/14/12

See the video here:
Guillory

6 ROUNDS

12 Romanian Dead Lifts (65/95), Adv (95/135)

14 Pendlay Rows (65/95)

12 Back Squats (65/95)

14 Wall Ball (14/20)

28 Dubs/60 singles

Guillory was assigned to 1st Marine Special Operations Battalion at Camp Pendleton.

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Oly (7pm)
A) (HEAD THROUGH & FAST FEET)
Every 2min for 10min (5sets)
Split jerk+BN split jerk
2/ 80% of jerk
2/85
1/90
* add 5% to best CnJ if you don’t know your max jerk*
B)(Follow through with hips and drop the butt)
Clean+FS=1rep
1+2×3/80%
1+2×2/85
1+1/90
1+1/90+
C)
Pendlay row
4×4 AHAP
D) (tight midline)
4rds @ 85%of snatch
50m OH Barbell carry (jerk grip)
8-Pendlay row

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