Move

1) 30 Min. AMRAP
5 Clean and Jerks
200m Run
3 Seated Rope Climbs
200m Run
10 Burpees
1 Min. Rest

Train

1) Glen Hero WOD

For Time (40 Min. Time Cap)
30 Clean and Jerks (115/85)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Stimulus

1) This workout is a long grind. Choose a weight for the C & J that does not exceed 70% of your 1 RM. These can be done as steady drop singles. Runs and burpees should take roughly 10 minutes or less. Rope climbs will take roughly 5 minutes or less.

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.