Warm Up: Row 500m, Run 400, 15 Pull Ups, 15 Push Ups, 15 GHD's, repeat for second round of Pull ups, push ups and GHD's
Strength: Rest
Accessory Work: Choice
WOD: "SMALL" Hero WOD
Three rounds for Time
Row 1000 meters
50 Burpees
50 Box Jumps 24/20
Run 800 meters
CAP TIME: 60 Minutes
From Crossfit Main: U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Post time or work completed at cap time
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
No comments:
Post a Comment