Work Out of the Day

“Tommy Mac”

2 rounds for time:

12 Burpees

12 Thrusters (115#/75#)

12 Burpees

12 Power Snatches

12 Burpees

12 Push Jerks

12 Burpees

12 Hang Squat Cleans

12 Burpees

12 Overhead Squats

Post time to beyond the whiteboard.

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.  MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He was posthumously awarded the Bronze Star Medal, Meritorious Service and Purple Heart.

 

Basics

2 rounds for time:

12 Burpees

12 Wallballs, 20/14lbs

12 Burpees

12 ball slams, 30/20lb

12 Burpees

12 Push Ups

12 Burpees

12 Medicine Ball Cleans, 20/14lb

12 Burpees

12 Overhead walking lunges, 20/14lb

Post time to beyond the whiteboard.