Hansen

Warmup

400m run or row

2 rounds:

5 pull ups

10 pass throughs

10 Lunges

5 Toes to bar

Mobility

Shoulders with the lax ball

Strength

Off

WOD

"Hansen"

Five rounds:

30 KB swings (70#)

30 Burpees

30 Sit-ups (GHD style if you can- use the bench & bar)

Endurance

3 x 1 Mile repeats with 3 min rest. Shoot for your estimated 5k pace.

Note: Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated.