Tiff

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).

Tiffner’s mother, Judith, said her son always wanted to serve.

Warm Up 

Band warm up #2

3 x 10 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded thrusters

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops (anchor to one foot and rotate up and away)

7. Walking lunge with Sampson

WOD

4 rounds of:

10 muscle ups

(SUB- 10x a.) 4 pull ups + 6 dips b.) 10 band rows + 6 dips

10 TTB

(SUB- a.) 10 leg lifts b.) 12 V ups

20 pistols 

(SUB) 20 single leg box squats 

Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

4 rounds of:

12 SB ground to OH

400m SB run

Warm up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

3 rounds of:

(With DBs or KBs)

10 single leg deadlifts + bicep curl + OH press (each side)

400m farmers carry

10 single leg OH lunges (each side)