“Ollis

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 185/135, 70/53

AMRAP 22
200 Meter Run
22 Deadlifts
11 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 155/105, 53/35

AMRAP 22
200 Meter Run
14 Deadlifts
14 Ring Rows
14 Burpees
14 Russian KB Swings
14 Walking Lunges

Weight: 115/75, 35/26

WOD GUIDANCE & GOALS
Hero workout! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 3 rounds.

Staff Sergeant Michael Ollis
SSG Ollis was a Non-Commissioned Officer in B Company 2-22 IN. On August 28, 2013, an attack on Forward Operating Base Ghazni in Afghanistan took place involving grenades, mortars, rockets, and a 3,000-pound bomb. Ollis lost his life after heroically shielding Polish Army Lieutenant Karol Cierpica from a suicide bomber, which took place after the two soldiers stood side-by-side and defended the base armed with only their rifles. SSG Ollis incapacitated the insurgent, but the vest detonated and mortally wounded him

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