WARM UP:
2X:

1 Shuttle run
20 Pelvic Raises
15 Single Leg Pelvic Raises (per leg)
5 Drop squats- 4 inch above parallel
5 Drop squats-above parallel
5 Drop Squats -Parallel
5 Drop squats- full depth
5 Jumping squats (OPEN HIPS. Get explosive)
10 SLSU
10 PVC Pass Throughs
SKILL:
Into WOD
WOD:
“Tommy Mac “
2 RFT
12 Burpees
12 Thrusters
12 Burpees
12 Power snatches
12 Burpees
12 Push jerks
12 Burpees
12 Hang squat cleans
12 Burpees
12 OHS

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.