Badger

Complete three rounds for time of:

95/65 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

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

Warm Up 

Dynamic Warm Up #3

• Coach’s choice 3 minutes cardio

3x

1. 5 mountain climbers

2. Toy soldiers

3. 10 lateral jumps

4. Walking knee hugs

5. 5 squat thrusts

6. Walking pigeon 

7. Push up with toe tap

8. Walking Sampson

Partner WOD

14 minute Ping pong

20 DU or 30 singles

3x - 20 second sprint! (Run)

3x complex - 3 mountain climber burpee

Warm Up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitute or thrusters

WOD

20 minute AMRAP 

15 hollow rocks

20 KBS

10 push up SB drag

10 SB shoulder to OH