1. WARM UP
- Mobility WOD
- Dynamic Warm Up
2. SKILL & DRILL
- Lat Pull
or
- Hollow, 3x5sec hold
- Hollow Rock, 3x5
- Hollow to Superman, 1x3/side
- Burgener Warm Up
- Skill Transfer Drills
3. STRENGTH
4. WOD - "HANSEN"
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
5 rounds for time:
- 30 KB Swings
- Skill Transfer Drills
3. STRENGTH
4. WOD - "HANSEN"
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
5 rounds for time:
- 30 KB Swings
- 30 Burpees
- 30 GHD Situps
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