0630 & 1145 & 1600 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
"Present choices determine future consequences." - John C. Maxwell
Great turnout this morning with 10 athletes putting forth maximum effort and showing a lot of intensity. Maj Miller set an affiliate record of
19:47. Solid job Alex. Well, LtCol Weaver just set the new affiliate record in the afternoon.
An incredible time of 13:33 as prescribed!!
Lessons learned:
- Active shoulders (pushing up throughout full range of motion) is essential.
- Slightly wider grip with a slightly wider stance compensates for a lack of flexibility.
- Maintaining core stability while staying back on our heels is crucial to keeping the weight from rolling forward out of control.
Maj Joseforsky 18:10 (scaled)
Maj Davis 15:45 (scaled)
2ndLt Brittingham 18:31 (scaled)
1stLt Dequenne 16:16 (scaled)
Maj Miller 19:47
GySgt Brinker 14:30 (scaled)
Maj Lindstrom 15:28 (scaled)
SSgt Brown 15:51 (scaled)
Cpl Cruz 16:10 (scaled)
LtCol Walsh 16:30 (scaled)
SSgt Weinmann 22:59 (scaled)
GySgt Skelton 13:48 (scaled)
Capt Patillo 14:44 (scaled)
LCpl Smith 15:51 (scaled)
