For Holbrook

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. 

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 

Warm-up:

 

  1. Run 400
  2. 3 Shoulder Press w/bar
  3. 5 Shoulder Swings
  4. Carioca 100m
  5. 3 Front Squat w/bar 
  6. 5 Scap Pulls
  7. Run Backwards 100m
  8. 3 Thrusters w/bar
  9. 5 Pull-ups
  10. Run 100m 

Mobility:

Rollout: Find the pain

Announcements:

Welcome to the last Wod of 2014!

Skills & Technique: (Click below for links to more info)

 

Wod:

Holbrook

5 Thrusters 115/85lbs
10 Pull-ups
100m Sprint 
Rest One Minute.

10 Rounds.

Score fastest and slowest rounds. 
Time Limit: 30 Minutes