Movement Transfer: Push-Up

Workout of the Day for Monday Dec 16, 2013

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5 rounds of:
400 m run
1 rep of deadlift at 345/215 lb
3 reps of squat clean at 185/115 lb
5 reps of push jerk at 185/115 lb
3 reps of muscle-up
1 rep of 15 ft rope climb


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U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

Lee is definitely an Rx++ wod when done as written above – Consider the workout written below a more rx’d version and scale appropriately but keep it heavy!

Five rounds for time of:
Run 400 meters
1 Deadlift, 275/185 pounds (use 80-90% of 1RM)
3 Squat clean, 155/105 pounds (use 80-90% of 1RM)
5 Push jerk, 155/105 pounds (use 80-90% of 1RM)
3 Muscle-ups (or 12 pull-ups + 12 dips)
1 Rope climb

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