WOD 10/21/16


Ferocity in action.

Skill work: Bar muscle ups

WOD: “Barraza”
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275/205 pound Deadlift, 9 reps
6 Burpee bar muscle-ups

Post WOD Mobility: Pigeon pose, 2 minutes each side; Hamstring rig stretch, 2 minutes each side; Seated forward fold, 1-2 minutes

11:00 am Strength Class:  Lift: Floor press, heavy single

Leave a Reply