[BRUTAL REPUBLIC] – Cross/Train
A: Metcon (Time)
“The Dean”
8 Rounds for Time:
11 Single Dumbbell Box Step-Ups (50/35 lb)
22 Unbroken Double-Unders
2 Rope Climbs
1 Squat Clean (225/155 lb)
Buy Out:
2,019 meter Row or Run
*On a running clock, perform 8 rounds of the work described. Once the eighth round has been completed, move immediately to the 2,019 meter Row. For the Double-Unders, each set must be unbroken. A trip or a single-under re-sets the count back to zero; repeat again until the set of 22 is completed unbroken.
This Hero workout is dedicated to Firefighter Dean Hale, Murrietta Fire & Rescue, CA, who passed away on November 22, 2019, after a long battle with job-related cancer.
“8 Rounds = Diagnosed in 2008
11 Step-ups = November moth of passing – Represents Wyatt stepping up as the man of the house
22 Unbroken DU = 22nd day of the month when he passed – The unbreakable bond between a father and his twin daughters
2 Rope Climbs = The 2 times he climbed out of cancers hold
1 Squat Clean = The weight you would pick up and place on your shoulders for Audrey (his wife)
2,019m Row = Year of passing”
B: Metcon (AMRAP – Rounds)
[SHRED]
Every 5 Minutes for 30 Minutes
20/16 Cal Assault Bike
“21’s” Barbell Curl
10 Double KB Deadlift (Y/G)
50m SPRINT