Group Warm-up
Bergener Squat Clean
Daily WoD
HERO “Johnson”
Complete as many rounds in 20 minutes as you can of:
9 Deadlift (245/170) a) 225/170 b) 185/130
8 Muscle-ups a+) 8 Bar MUs a) 24 C2B b) 24Pull-ups c) 24 Ring Rows
9 Squat Clean (155/110) a) 135/95 b) 115/80
In Honor Of
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
Mobility
Roll Quads / Posterior / Lats
Lax Shoulders