Athlete of the year 2016: Scott
For time:
50 double unders
40 wall balls 20/14
30 pull ups
20 power cleans 135/95
10 shoulder to overhead 135/95
1 legless rope climb
10 shoulder to overhead
20 sumo deadlift high pulls 135/95
30 toes to bar
40 box jumps 24/20
50 double unders
“TRIFECTA”
Gymnastics
Accumulate 1min of each:
Hollow hold
Arch hold
Support hold on rings
METCON
5 rounds
10 strict pull ups
10 parallette shoot through complex
*1 shoot through complex is: start at the top of the push ups, 1 push up, shoot through to top of the dip and then 1 dip
Weightlifting
Snatch complex:
5 sets
3 snatch grip deadlifts
3 hang squat snatch
3 overhead squats
Clean and jerk complex
5 sets
3 clean grip deadlifts
3 hang squat clean
3 jerks
Firebreathers
“J.J.”
For time:
185/125 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185/125 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185/125 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185/125 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185/125 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185/125 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185/125 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185/125 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185/125 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185/125 pound Squat clean, 10 reps
1 Parallette handstand push-up
U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.
