Warm-Up:Â 10 Sit-ups, 10 Pull-ups, 10 Push-ups, 10 Squats – 2x through then, active hamstring stretch: Downward dog, frankensteins
Skill:Â L-Pull-ups, Toes to Bar.Â 5 minutes, start the WOD by 20 minutes into class.
(35 Minute AMRAP)
Three rounds for time of:
30 Toes to bar
Run 800 meters
Time Frame: 35 Minutes.Â CUT – OFF
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.