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Hero Workout "Meadows"



Hero Workout | "Meadows"

U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan.

He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Strict Handstand Push-ups
35 Horizontal Ring Rows
40 Ring Push-ups





Progressions for "Meadows":

Life:
20 false grip Rings Rows with 1 second hold at fRR1 and 3 second hold at fRR2
25 Lowers from a Tuck Hang, slowly for 5-15 seconds
30 seated dumbbell Press (15/10#) with 3 second hold at dPR2
35 Ring Rows with 3 second hold at RR2
40 elevated Push-ups

Fitness:
For time:
20 floor Muscle-ups with 3 second hold at fMU3 and 3 second hold at fMU4 
25 Lowers from an inverted hang on the rings, slowly, with tucked body and straight arms
30 Pike Push-ups from Box
35 Ring Rows with 3 second hold at RR2
40 Push-ups

Performance:
For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Strict Handstand Push-ups
35 Horizontal Ring Rows
40 Ring Push-ups

*there are 6:00, 11:00, 15:00, 18:00 and 21:00 rolling caps.

 





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