"Ned" / 7 rounds for time of:
11 back squats
1,000-meter row
♀ Bodyweight barbell
♂ Bodyweight barbell
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Stimulus and Strategy:
Today, we honor Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
This long workout will challenge both your endurance and stamina. Aim to complete the row in 5 minutes or less each round. Scale the distance to stay within that time domain, or cap each row at 5 minutes.
Choose a moderate back squat load that allows you to complete most, if not all, sets in under a minute. While the weight may feel manageable early on, be mindful that the combination of repeated rowing efforts and accumulating fatigue will make the back squats increasingly demanding as the workout progresses. Focus on maintaining a steady pace throughout and avoid the temptation to push too hard in the early rounds. Consistency will pay off over the course of this longer effort.
Intermediate option / 7 rounds for time of:
11 back squats
800-meter row
♀ ¾-body weight barbell
♂ ¾-bodyweight barbell
Beginner option / 5 rounds for time of:
11 back squats
400-meter row
♀ 35-lb barbell
♂ 45-lb barbell