20181016

Pic courtesy of CrossFit HQ.  Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD:

“Glen”

For Time:

30 Clean & Jerks (135/95)

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

 

Scaling Options:

Scale option 1 – Cut all reps/distance in half, and do “Half Greg”

Bar weight -> as needed

Run – 2K Row/3 Mile Assault Bike

Rope climbs – 3 feet pinch and pulls or 3Rope Walks for every 1 climb

Video courtesy of Kristin Hillier.

Quick demo of a feet pinch and pull from a box and a rope walk.  If your arm strength is good and your limiting factor is knowing how to clamp the feet and pull up, go with the feet pinch and pull.  If your limiting factor is arm strength, go rope walk.

 

Cool Down:

Thread the needle x 10 per side(slow)

Video courtesy of Six Physio

 

GHD Back Extensions – 3 sets of 20

Video courtesy of CrossFit HQ

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