Monday’s WOD - Happy Veterans Day!



Skill:

4x5 -pause zombie front squat


Strength:

Front Squat


Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

5x3@75-80

WOD:


"Kimmell"

5RFT:

10 Front Squats @20-30% / 2-3 UB Rds (95/65)

11 Push Press

5 Strict Pull-ups

400m Run


SCALE

3RFT:

10 Front Squats

11 Push Press

5 Pull-ups / Kipping Pull-ups / Seated Pull-ups / Ring Rows

400m Run

Staff Sgt. Matthew A. Kimmell, 30, assigned to 3rd Battalion, 5th Special Forces Group (Airborne) died Oct. 11 in Muqdadiyah, Iraq, when an Improvised Explosive Device detonated near his Humvee. Kimmell was also a former Deputy Sheriff with the Vanderburgh County Sheriff's Office (1999-2002). He is survived by his wife, Mylissa, of Worthington, Ind.; his parents, Larry and Jeanne, his brother, Jeremy, and sister, Susanne, all of Paxton, Ind.

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