U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
PARTNER WOD
Mobility/Warm-up
Coaches Choice
MetCon
RX
Team "Holbrook"
20 rounds for time (10rnds each)
5 Thruster, 115/75lbs
10 Pull-ups
100m Sprint
*One Partner works at a time, alternate full rounds*
SCALED
20 rounds for time (10rnds each)
5 Thruster, 95/65lbs
10 Assisted Pull-ups
100m Sprint
*One Partner works at a time, alternate full rounds*
LITE
20 rounds for time (10rnds each)
10 Wallball
10 Ring Rows
100m Sprint
*One Partner works at a time, alternate full rounds*
COMPETITION PROGRAMMING
**DURING OPEN GYM ONLY**
Specific Mobility Session
(spend 10-15 minutes moving through areas that are generally tight or bothering you)
Weakness Warm-up
70 Bar Facing Burpees
MetCon
RX
AMRAP 10 minutes:
Climb the Ladder
3 Handstand Push-ups
2 Back Squats 185/125lbs
(6/4), (9/6), (12/8), etc.
(RX+ 205/135lb back squats)
SCALED
AMRAP 10 minutes:
Climb the Ladder
3 DB Push Press, AHAP
2 Back Squats 165/115lbs
(6/4), (9/6), (12/8), etc.
Strength
“Touch and Go” Push Jerk 5×5
Start at 70% Work up
Side Work
Accumulate 7 minutes of farmers holds with heavy Kettlebells
20 Minute Cap