Saturday July 3rd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday July 3rd

2
Jul

Saturday July 3rd

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.
The “Holbrook” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, January 27, 2011

“HOLBROOK”

WORKOUT GOALS
1.) 18:00-29:00
2.) Move quickly through all 3 movements.
3.) If scaling the pull-ups, make it a challenging scale to go unbroken.
4.) Try to be consistent on the runs.

RX
10 Rounds For Time
5 Thrusters (115/85#)
10 Pull-Ups
100 meter Sprint
1 minute Rest

LEVEL 2
10 Rounds For Time
5 Thrusters (85/55#)
10 Jumping Pull-Ups
100 meter Sprint
1 minute Rest

LEVEL 1
10 Rounds For Time
5 Thrusters (45/35#)
10 Ring Rows
100 meter Sprint
1 minute Rest

Accessory

ON A 4:00 CLOCK
Accumulate Barbell Good AMs (45/35)

Stretching

3 SETS
:30 Wrist Extension Stretch / Side
:30 Seated Bicep Stretch
:30 Upward Dog Stretch

Notes

Target | <30:00
Thrusters & Pullups | Complete all sets in <1:00
Run | Complete <1:00
 Regardless of where you are in your pull-up journey, we want you to practice a challenging option in today’s workout. Overall you should choose a pull-up option that you can finish in 2 sets or less.  Also, make sure that you choose a weight you can go unbroken on for your thrusters. Lastly, find a pace you can hold for 10 rounds on the run, we want our runs to be about the same every round.

Leave a Reply