Warm Up:

  • short lap 
  • 10 empty bar front squats
  • 10 air squats
  • 10 empty bar muscle cleans
  • 10 hollow rocks
  • 10 empty bar squat cleans

Mobility:
2 min each side LAX ball quad smash 

Skill:
running drills and skills

Workout:
"Badger"
3 rounds for time:
95# squat clean.
30 reps. long lap (800m run)

 

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007

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