Warm Up:
"Stephen"
30-25-20-15-10-5 reps for time of:
Glute Ham Sit-up
Back Extension
Knees to Elbows
Stiff legged deadlift, 95lbs
Jacob 14:58 Rx'd
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
Felt pretty tired while doing this WOD, but I took a few breaks early on where my breathing could've been a little more controlled. I realy got it together once I was at the 20's, and was able to hit everything unbroken from that point on.
Then...
Seated Dumbbell Press 15-15-15
Jacob 40lb Dumbells
Seated Dumbbell Press 12-12-9-9-7-7
Jacob 50's-50's-55's-55's-60's-60's
Then...
10-1(10/1-9/2,8-3...) Alternating Ladder for time of:
KBS, 1.5 Pood
Ring Push-ups
Jacob 4:08
Then...
Bench Press 30-20-10
Jacob 135-155-185
Bench Press 5-5-5-5-5
Jacob 225-230-235-240-245*Assist on reps 3-5
Going to do a little more while I'm at the fire station tonight, but not sure what.
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