The new skills cycle starts today at 530pm!

Work Out of the Day

“McCluskey“

Three rounds of:9 Muscle-ups15 Burpee pull-ups21 Pull-upsRun 800 meters

Post time to beyond the whiteboard.

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Basics

Complete as many reps as possible in the following sequence-

min 0-3:  10 wallballs and 15 situps

min 3-6:  10 wallballs and 15 situps

min 6-9:  12 wallballs and 18 situps

min 9-12:  14 wallballs and 21 situps

min 12-15:  16 wallballs and 24 situps

min 15-18:  18 wallballs and 27 situps

min 18-21:  20 wallballs and 30 situps

min 21-24:  22 wallballs and 33 situps

min 24-27:  24 wallballs and 36 situps

min 27-30:  26 wallballs and 39 situps

min 30-33:  28 wallballs and 42 situps

min 33-36:  30 wallballs and 45 situps

Wallball weight is 20/14lbs.  When the athlete can no longer complete the reps within the 3 minutes, the workout is over.  Post reps to beyond the whiteboard.