12.1.2016

nathancarsehero-1

HERO WOD FRIDAY

U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, assigned to the 2nd Engineer Battalion, 176th Engineer Brigade, based out of White Sands Missile Range, New Mexico, died in Kandahar, Afghanistan, on February 8, 2011, from wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother Janis and sisters Megan Brown and Kristin Purdy.

Carse

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24″ Box jump
Begin each round with a 50 meter Bear crawl.

METCON

Intervals: 4 rounds of 30 seconds of work with 15 second rest (22:30 minutes for workout)

  1. Burpees
  2. Pull-ups
  3. Assault bike
  4. Sit-ups
  5. Burpee pull ups
  6. Twisting hanging knee raises
  7. Air squats
  8. Toes to Bar

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