WOD 7/5

A. Skill Practice Warm Up:
Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ with a 2-3 second pause (think of an ‘ab wheel’ on the rings).

B.
12:00 EMOM
Min 1 – 2 Front Box Squat @ 50-60%
Min 2 – 4 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises

C.
“Holbrook”
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.
10 rounds For Time:
5 Thrusters @ 115 / 75 / 45
10 Kipping Pull-ups @ 5 reps / 10 ring rows
100 m Sprint
Rest 1:00
*time recorded
*30:00 Cap

Scaling Guide: 18 – 28 min including the rest, about 2:20 per round including the rest. Record total time without rests (subtract 9 minutes from time after last sprint