1) WARM-UP:

Stretch

Mobility: Iron Cross x 10, Lunge with twist x 10

2 Rounds:

10 x DB Push Press

10 x DB Reverse Flys

30 sec Plank

2) OLYMPIC LIFTING: EMOM 8

Sets 1-4: 2 x Above Knee Power Snatch + OHS (Rx+ 2 x Above Knee Squat Snatch)

Sets 5-8: 2 x Below Knee Power Snatch + OHS (Rx+ 2 x Below Knee Squat Snatch)

4) METCON: Hero WOD

Individual or Partner

“Steve Skipton Sr.”

For Time:

400m Run (Rx+ partner only weighted vest, run together)

25 x KB Swings @53/35 (Rx+ partner only 70/53, scaled 35/26)

25 x Burpees (Rx+ partner only with weighted vest, partner only synchronized)

25 x Air Squats (Rx+ partner only weighted vest, partner only synchronized)

25 x KB Push Press @53/35 (Rx+ partner only 70/53, scaled 35/26)

1 mile run (Rx+ partner only weighted vest)

25 x KB Swings @53/35 (Rx+ partner only 70/53, scaled 35/26)

25 x Burpees (Rx+ partner only with weighted vest, partner only synchronized)

25 x Air Squats (Rx+ partner only weighted vest, partner only synchronized)

25 x KB Push Press @53/35 (Rx+ partner only 70/53, scaled 35/26)

400m Run (Rx+ partner only weighted vest, run together)

Dedicated to Steve Skipton Sr., Engine 2, Goose Creek Fire Department (Goose Creek, SC, USA). Steve, also a 9/11 first responder, lost his battle with stage 4 cancer on Saturday, August 23, 2014. He was 41.

"To those who knew Steven “Skip” Skipton Sr, he was a charismatic, pragmatic, and loving man. He was the firefighter that everyone wanted to work with and the kind of man who always let you know where he stood. He was co-owner of SConFIRE.com. From the streets of Camden, NJ to Goose Creek, SC, everyone he worked with has their favorite “Skip Story”. His laugh and smile were synonymous with his constant barrage of “loving insults”. These insults became his trademark and the more he liked you, the more you became his target."