30 Clean + Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD Guidance & Goals:
Do sets of 5 clean and jerks to accomplish your 30 reps (4-6 minutes). Do the mile at a moderate pace (5k pace) to feel ready for the rope climbs when you come into the gym. The second mile, pick up the pace! The first 25 burpees will be a recovery from the run. The second set of 25, keep the steady pace you set for the first 25. The third set, pick up the pace. The final 25 burpees go all out! Target 35 min. 

Post Time to Comments.