Monday 4/23/18

Monday 4/23/18


1. Pull Up Complex - 4 Rounds (rest around 3 mins between sets)

(Level III)
3 Strict Pull Ups + 3 Kipping Pull ups + 3 Kipping C2B Pull Ups + 1 Bar MU

(Level II)
3 Strict Pull Ups + 3 Kipping Pull ups + 3 Kipping C2B Pull Ups

(Level I)
10 Banded Strict Pull Ups (if not able to do strict pull ups, choose this option to work on pull up strength)

*All levels go UNBROKEN if at all possible. If you have to break take minimal rest to continue the complex.
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Ron Herens' uniform stands on display while his family talks about him during his funeral service at Trinity Chapel in Powder Springs, Georgia, on April 19, 2017. A Celebration of Life funeral service was held for Marietta Fire Fighter Ron Herens (23 yrs old), who died in a traffic accident while on vacation in Los Angeles.

2. "Herens FF Hero WOD"
4 Rounds for Time:
4 Pull Ups
10 Back Squats* (III-165/115, II-135/95, I-105/75)
17 Deadlifts (same weight)
23 Cal Row

*Back Squat is taken from the floor. Clean and jerk weight overhead then lower on back to start back squats

https://www.ajc.com/news/local/vacationing-marietta-firefighter-killed-suspected-drunk-driver/dS5oLBjZWjHGHOvve3zcPM/

https://www.ajc.com/news/local/friends-family-fellow-marietta-firefighters-honor-ron-herens/zTlWaTmhojEZRpc1PpBMeO/#1