June 4 2021

Warm Up:

2x

10 Big Arm Swings

10 Wrist Circles

8/8 Quadriped Thoracic Rotation

30 Sec Ankle Stretch

WOD:

Gym Crew

Power Snatch

10 Min OTM

3x3 @ 60%

2x2 @ 65%

1x2 @ 70%

2x2 @ 75%

2x1 @ 80%

METCON

“On June 28, 2005 Lt. Michael Murphy and his team of SEALs was discovered by anti-coalition forces and engaged in a firefight that led to 3 SEALs being killed in action. A special operations MH-47G, with the tail number 146 was launched with eight SEALs from SEAL Team 10 and eight Nightstalkers from the 160th Special Operations Aviation Regiment to attempt a daylight rescue of Lt. Murphy’s team. The aircraft, Turbine 33 was struck by an enemy RPG killing everyone aboard. We remember those who made the ultimate sacrifice in defense of freedom and our way of life”

Turbine 33

16 Minute AMRAP

1 Bar Muscle Up

4 Burpees

6 Power Cleans

10 Pistols

L3 - 205/135

L2 - 185/125, Banded Bar Muscle Ups, Step Ups

L1 - 155/105, Pull Up + Knee 2 Elbow, Lunges

At Home Crew

10 Min OTM

3 Back Pack Ground to Overhead

METCON

16 Min AMRAP

1 Push Up + VUp

4 Burpees

6 Back Pack Ground to Shoulder

10 Pistols or Lunges