Weekly Monster Mash – 1/28/2017

Hero WOD: U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Baseline: Pre-SOP and box breathing, ROM drills then 3 rounds: 10x goblet squat, 10x ring row, 200m run.

Work Capacity: “Thompson”

10 rounds for time of:

• 15 ft Rope Climb, 1 ascent
• 95 pound Back Squat, 29 reps
• 135 pound barbells Farmer carry, 10 meters

*Begin the rope climbs seated on the floor.

Durability: Kokoro yoga or Active Stretch. Hydrate and fuel within 30 minutes.