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Components

Team ZEUS

Inverted Ring Rows

Pull-ups

Weighted Pull-ups

Metcon

Settings

Workout

25July2017

Michael Beitenman

Warm-up

Team ZEUS (3 Rounds for time)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

Strength & Skill

Choose the skill level you're at & smash it.

Lvl 1: Inverted Ring Rows (5 sets of MR )

Inverted Ring Rows

Lvl 2: Pull-ups (5 sets of MR)

Pull-ups

Lvl 3: Weighted Pull-ups (5 sets of 5 reps (wt. increasing))

The Strict Pull-up

Metcon

Metcon (Time)

6 RFT:
4 Box Jumps
8 Deadlifts

**EMOM 2 Wall Walks (scale movement to single or box, if stuck w/ no time between EMOM)

Box Height:
Rx+ 36"/30"
Rx 30"/24"
Sc Ht- Should be challenging but achievable.

Deadlifts Weight:
Rx+ 315/205
Rx 245/165
Sc Wt- Reps of 8 should be moderately difficult.

Want to see some of these movements in action? Check out our .