WOD 12.10.18

Accessory work 
Every minute, on the minute, for 15 minutes (5 sets of each):
Staiton 1 – Goblet Squat x 6 reps 
Station 2 – Landmine Press (Left) x 8 reps
Station 3 – Goblet Squat x 6 reps 
Station 4 – Landmine Press (Right) x 8 reps 
Station 5 – Prone Plank Hold x 40 seconds

Conditioning 
Four sets of 3-minute sprints (AMRAP 3) of:
5 Strict Pull-Ups or Ring Rows
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Hero Saturday Santiago 12.08.18

SANTIAGO

7 Round for time 

  • 35/20-lb. dumbbell hang squat cleans, 18 reps
  • 18 pull-ups
  • 135/95-lb. power cleans, 10 reps
  • 10 handstand push-ups

Scaled version…

7 Rounds for time

18 dumbbell hang power clean

18 scaled pull ups 

10 med ball clean 

10 hand release push ups 

anibal santiago

U.S. Army Sgt. Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July 18, 2010, in Bagram, Afghanistan. 

He is survived by his wife, Mandy; sons, Hannibal, Desmond and Darian; and parents, Anibal and Maria. 

First posted Sept. 24, 2011