Danny Deitz For Time 1 mile Run 26 Power Cleans (185/135 lb) 80 Push-Ups 1 minute Rest 600 meter Run 28 Front Squats (185/135 lb) 50 Pull-Ups KIA June 28, 2005 Kunar Province, Afghanistan On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz
Gymnastics Conditioning For Time: 10 1 Ladder -Chest-to-Bar -Handstand Push-ups **15min Time Cap Christine 3 RFT: -500m Row -12 Deadlifts (bodyweight) -21 Box Jumps (24/20”) Mobility -Foam Roll Back & Quads -Runner’s Lunge -Shoulder Stretches with PVC Pipe Core Cashout 3 Sets: -20 sec Hollow Rock Hold -20 Russian Twists (unweighted, tap floor behind body
Weightlifting EMOM x 10 min -Power Snatch + Overhead Squat -increase weight with successful form & lifts On a 16:00min Clock: Buy-In: 800m RUN with Wall Ball (20/14#) Then: AMRAP in remaining time of: -3 Wall Balls (20/14#) -3 Kettle Bell Swings (53/35#) -6 Wall Balls -6 KBS -9 Wall Balls -9 KBS -etc. **Score
MetCon 1K Row For Time Lurong Challenge WOD #6: Benchmark Re-Test Raising the Bar Test 9min AMRAP -8 Lateral Bar Hop Burpees -7 Cleans -6 Front Rack Lunges -5 Shoulder to Overhead Weights written in order: Open, Masters, Masters + L3: 135/95, 135/95, 115/75 L2: 95/55, 95/55, 65/45 L1: 65/45, 65/45, 45/35 **L1 athletes perform
