Orange County Strength and Conditioning – Level 2,3,4, & RX’d
Metcon (No Measure)
Spend 10 min working on a gymnastic movement.
Not limited to….
bar muscle ups
5 rounds for time of:
10 squat clean thrusters
15 kettlebell swings
Rest 2 minutes
Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.
He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.
He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.