For Time:
30 Clean and Jerks 61/43
1,6 km Run
10 Rope Climbs
1,6 km Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Honoring a local hero on this 4th of July. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be “Grace” weight, or something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2000/1600 Meter Row
100/70 Calorie Assault Bike
This can be tailored to individual athletes. Looking to complete each run substitution between 7-10 minutes.