Morrison

Competition Class

Strength

CONDITIONING

For Time:
Row 250m
SPRINT ROW 100m
Row 500m
SPRINT ROW 100m
Row 750m
SPRINT ROW 100m
Row 1000m
SPRINT ROW 100m
Row 1000m
SPRINT ROW 100m
Row 750m
SPRINT ROW 100m
Row 500m
SPRINT ROW 100m
Row 250m
*Row @ conversation pace, sprint should be 95%

CORE

3 Rounds for Quality
1min plank KB pass unders
12 x 1/2 Kneeling High to Low Band Chops
20 Marching Glute Bridges

MetCon

CLASS

50-40-30-20-10 Reps for Time:

Wall Balls 20/14
Box Jumps 24/20
KBS 53/35

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

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