– STRICT GYMNASTICS –
4 sets:
75’ KB Farmers Carry
15 GHD Sit-ups
10 Weighted Strict Hanging Knee Raises
*use DB in between your feet for Knee Raises.
*Grab heavy KBs for carries.
*25’ segments for carries.
– WORKOUT OF THE DAY –
Herowod: “Jay”
AMRAP 20 Min:
22 Air Squats
12 Toes to Bar
9 Burpees
Behind the Workout
This British Hero WOD is dedicated to Lance Corporal James Brynin.
In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.
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