WOD

Strength
OHS 3-3-3-3-3
*ascending

Metcon - VDM prep
AMRAP 10 - Partner WOD
5 Wall ball
5 C2B pull-up
5 Box jump 24/20"

Strength
Wendler Back squat/Press Week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95% - goal 6

Metcon - VDM prep
AMRAP 5
10 Single DB OH reverse lunge 50/35
10 Burpee

Strength
Every 1:30 x 7
Clean + Hang Clean + S2OH
*ascending

Metcon
"Grace"
30 clean & jerk 135/95lb

VDM Rx athletes - Heavy Grace 155/105lbs

Strength
Wendler Deadlift/Bench Press Week 3
5@40%
5@50%
3@60%
5@75%
3@85%
1+@95% - goal 6

Metcon - VDM prep
AMRAP 5
10 Single DB devil's press
10 Abmat sit-up

Metcon
For time:
500m Row
then
7 rounds
10 T2B
10 Pistol
then
500m Row

"Garbo"
In 21 mins do:
400m Run
then in the remaining time, AMRAP of:
10 Hand Release Push-ups
4 Strict Pull-ups
20 Kettlebell Swings 53/35 lbs
4 Kettlebell Snatches 53/35 lbs
10 Goblet Squats 53/35 lbs

Supervisory Special Agent Michael “Mike” Garbo died Oct. 4, 2021, while serving with the United States Drug Enforcement Agency (DEA).

Garbo, 51, joined law enforcement after graduating from Eastern Illinois University. He eventually joined the DEA and dedicated his life’s work to combating drug traffickers. Based in Tucson, Arizona, he traveled all over the U.S. and to Kabul, Afghanistan, for the job. He was a practitioner of jiujitsu and other martial arts, and loved spending time with his wife and daughter.

Garbo is survived by his wife, Vida; daughter, Alexis; brother, Terry; niece, Kennedy Valinevicius; and many loved ones.