Warm-up:
Coach’s Choice
Strength/Skill:
Hang Clean (3 x 3 x 3 ) *Start at 80% of your 1 RM.
WOD:
“Tiff” AMRAP On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised- explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne). Tiffner’s mother, Judith, said her son always wanted to serve.
*Tiff is the RX+ option for today.
*RX: 1 mile, pull ups, 115/75
Mobility:
Shoulders
Buy Out:
50 Double Unders
25 GHD Sit Ups
25 GHD Extensions