04-10-2014 "Hero Holbrook"

NEW WEBSITE: www.crossfit-yelm.com

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Warm-up:
100 single jump ropes
20 walking overhead lunges
15 Ring rows
20 hollow rocks
15 Goblet squats

Skill:
Running Drills
On the Wall (Back up against)
Leaning on the wall 
Remember to pull your foot off the ground fast
No heal striking or long stride.  Midfoot stike

Metcon:
5 Thrusters, 115/80 lbs 10 Pull-ups Sprint, 100 m Rest 1 min between each round.

Checkout:
Mobility and stretch