#UnionComp – The Granite Games Cycle – SATURDAY (07/15/2017)

Every two minutes for twenty minutes (ten sets), complete:

2 Clean and Jerks

Start at a moderate loading and increase every set until completing your final set at roughly ninety-five percent of your most recent one rep max clean and jerk. We’re looking for about five quality working sets.

“Daniel”

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

For time:

50 Pull Ups

400m Run

21 Thrusters (95/63)

800m Run

21 Thrusters (95/63)

400m Run

50 Pull Ups

Please read the Hero WOD acknowledgement during the introduction of class. If you can complete this workout as prescribed, do it. I’m a firm believer that Hero Workouts should be performed as close to as written as physically possible. Also, note the intensity from this workout to past weeks; this is much much faster.

Accumulate Two Minutes in an Extended Crab Hold Position

This is intended to be some midline cool down work to close out a big day. The legs should be held in front of the body replicating the arch body position as best as possible. Perform with the hands on a twelve inch box if you’re shoulders are extremely tight.

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