210611 - FYF - Minnesota 3

QOTD - Weekend Plans?

WARM UP - Arm Swings & Leg Swings
then…
AMRAP 6:
6 Lunging Curl to Press
6 DB Deadlifts
3 Inchworms
3 Strict Pull Ups

MOBILIZE - Sprinters Lunge with Reach
LaCrosse Ball Hell

COACH PREP - Review each movement and standards
Perform 4 of each with coach

WOD - “MINNESOTA 3:
This Hero workout is dedicated to Chief Warrant Officer Charles Nord, Sergeant Kort Plantenberg and Chief Warrant Officer James Rogers, all of the Minnesota National Guard, who paid the ultimate price on December 5, 2019, when their helicopter crashed during a routine flight over Minnesota.

At the time of the crash, air traffic control lost contact with the UH-60 Black Hawk. It was discovered two hours later crashed in a farmer’s field.

(A: Competitor) / (B: Performance)
AMRAP 24:
12 Handstand Push-Ups
19 Chest-to-Bar Pull-Ups
30 Reverse Lunge Steps
28 Deadlifts (155/105 lb)
28 Push Presses (2x50/35 lb)

(C: Fitness)
AMRAP 24:
12 Box Handstand Push-Ups/Wall Step Ups/Plate+Ab Mat
19 Jumping Chest-to-Bar Pull-Ups OR Chin Over Bar Pull Ups
30 Reverse Lunge Steps
28 Deadlifts (135/95)
28 Push Presses (2x35/25)