Spehar

For time:
135-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Partition the thrusters, pull-ups and run as needed.

In memory of U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar.

Warm Up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

1. -Lateral jumps

2. -Skater jumps

3. -Mountain climber

4. -High knees

5. -Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. -Heel walk

2. -Toe walks

3. -Dynamic walk

4. -Toy soldiers

Partner WOD

10x ping pong the following

1. 10 KB SDHP (w/35 m/53)

2. 5 complex (3 mountain climbers + stand up)

3. 15 DU or 30 single unders (jump rope)

4. 5 complex (burpee + 2 squat jumps)

5. 10 KB SDHP (w/35 m/53)

Warm Up 

Band warm up #1

3 x 10 reps

1. Lateral band walks

2. Banded lunge with rotation (R/L)

3. Banded rows

4. Banded standing press

5. Toy soldiers

6. Walking knee hugs

WOD

5 rounds of:

7 SB shoulder to OH

14 SB bent over row

21 SB lunges

Warm up 

Dumbbell complex warm up #2 

3x 10 

Deadlift

Hang power snatch

OHS

Full snatch

*3 reps TGU

WOD

3 rounds of:

3 push up complex L/R

(Push ups shoulder tap + Push ups toe tap + Push ups hip tap- All left and to opposite side. Then right side)

10 L/R DB lateral lunges + bicep curl

50 lateral jumps over DBs

Warm up 

KB warm up #4

3x 

1. Russian swings 10 reps

2. Straddle inch worm + push up

3. Windmill LEFT 3 reps

4. Lateral lunges 10 reps

5. Windmill RIGHT 3 reps

6. 3 mountain climber + stand up 5 reps

7. KB thrusters 10 reps

8. Heel walk 20ft

9. Toe walk 20ft

Partner WOD

20 minute ping pong

8 KBS

4 burpees

8 KB clean and press L

4 lateral jumps

8 KB clean and press R

4 H2H swings