Helping make Concord California a Fitter Place.

2012-01-04 Hero – “Dae Han”

“Dae Han”

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32. Post time to comments.

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U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

2012-01-03

C. 5 sets of 5 goodmornings increasing loads for each set

B. 5 sets of 5 Frankenstein squats increasing loads for each set.  I want everyone using a ball under your butt for this one.  Do not increase loads if you are not able to touch the ball

C. Death by 10 meters:

in minute 1 sprint 10 meters 1 time

in minute 2 sprint 10 meters twice

in minute 3 sprint 10 meters 3 times

repeat until you cannot complete the prescribed number of laps within 60 seconds