Warm Up 

400m run or 500m row

2 rds 

• Forearm to instep 30 sec each side
• 10 thrusters
• 10 situps
• 5 inch worms

Skills

• Hollow body progressions
• bent over row (single arm or double arm)

MetCon

 “Collin” 

Collin Thomas  |  Age 33  | Morehead, Kentucky

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

1/2 “Collin” Scaled 3Rds for time:

• 200m run  Sandbag Carry
• 12 Push Press
• 12 Step-ups
• 12 Sumo Deadlift Highpull

Results: 

• Guichi: 9:38 30# carry/33# PP/SDHP
• Jill Ball: 10:05 30# carry/53# PP/SDHP
• Esther: 11:08 20# carry/15# PP/SDHP
• Rosa: 12: 11 10# carry(walk) / 10#pp/sdhp