Warm-up
Run 1 Loop
10 Burpee Step Ups
20 Bandy Good Mornings
10 Burpee Box Jumps
20 Bandy Pull Aparts
Strength
1. Romanian Deadlift
7-7-7-7 @ 50% Max Conventional DL
-Slow and Controlled
2. Bench Press
5-5-5-5 @ 80%
-Alternate between the 2 movements (Super Set)
WOD
“Wood”
5 Rounds
Run 400 meters
10 Burpee Box Jumps (24,20)
10 Sumo Deadlift High Pulls (95,65)
10 Thrusters (95,65)
Rest 1 minute
Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.