Wednesday – 101415

Scott F a.k.a. Pyro pulls 415# for a 4 rep max dead stop deadlift. No bounce allowed.

Scott F a.k.a. Pyro pulls 415# for a 4 rep max dead stop deadlift. No bounce allowed.

Warm-up/Injury Prevention
Smash your rotator cuff for two minutes each side, then
3 rounds not for time:
10 PVC shoulder dislocates
8 Behind the neck shoulder presses
6 Goblet mobility squats

Workout of the Day
“Bruck”
Four rounds for time of:
Run 400 meters
185/123 pound Back squat, 24 reps
135/93 pound Jerk, 24 reps

You will use one bar for this workout.  The bar will come from the ground.  If you don’t feel like you can lower the weight your are supposed to use behind your head, that is a good indication that you should probably scale the weight down.  You should NOT use the same weight for the two barbell movements.  The squats should definitely be heavier.  This workout will be capped at 30 minutes.

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Post your scores to the Whiteboard.

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