10min Build Up to a Heavy 3rep Back Squat and a 3rep Shoulder to Overhead with bar on floor
HERO WOD
“BRUCK”
4 Rounds For Time: (32min cap)
400m Run
24 Back Squats 185/125lbs MRX 135/95lbs
24 Jerk/Shoulder to Overhead 135/95lbs MRX 95/65lbs
**Bar is on floor, athlete only gets one bar and responsible for load changes**
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami Fl, 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.
Core & Pistol Development
2×24 Pistols or Progressions (alt leg)
2×24 Back Extensions
2×24 Goblet Reverse Lunges (alt leg)
