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Components

Weighted Pull-ups

Daniel

Metcon

Settings

Workout

Saturday

Warm-up

2 SETS (8:00 MAX)
20 Mountain Climbers
5 Air Squats
5 Up Downs
5 Scap Pull Ups

2 SETS
100m Run
5 Barbell Front Squats
5 Barbell Strict Presses
5 Kip Swings

2 SETS
100m Run
5 Barbell Thrusters
5 Bigger Kip Swings

Strength

Weighted Pull-ups (8-6-4-2*)

The Strict Pull-up

*Start moderate-light, increase weight every set, and build to heavy set of 2.

(Score is Weight)

Workout

Daniel (Time)

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

To learn more about Daniel click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2...

FOR TIME
75 Pull-ups
400m Team Run
42 Thrusters (95/65)|(65/45)
800m Team Run
42 Thrusters
400m Team Run
75 Pull-ups

*P1 Works while P2 Rests. Split work as needed, perform Runs together.

(Score is Time)

KG BB: (42.5/30)|(30/20)

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