Warm-up
In 4 minutes
Run 400m
AMRAP
1 Pull to Stand
5 Prison Burpees*
*3|2 Push Ups in the middle of the burpee
Don’t be shy! We have some great scaling options
Skill
Rope climb
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.
WOD (40 min cap)
“Glen”
30 Clean and jerks 135|95
Run 1 mile
10 Rope climb ascents
Run 1 mile
100 Burpees
Level 3- 115|75; 1200m Runs, 5 Rope Climbs; 75 Burpees
Level 2- 95|55; 800m Runs; 10 Pull to Stands; 50 Burpees
Level 1- 20 Clean and jerks 75|35, 535m Run (1 loop), 30 Ring Rows, 30 Burpees
Extra Work
Every 90s for 7 sets
1 Push Jerk
1 Split Jerk