Wednesday, June 24th, 2015

 In W.O.D.

STRENGTH & CONDITIONING CLASSES

Strength

Back Squat
5 sets of 3 reps at 70-85%

Conditioning

4 rounds
200m run
12 back squats (135/95)


BURN CLASSES

“Tumilson”

8 rounds for time of:

200 meter run

11 Dumbbell Burpee Deadlifts

“U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.”

http://www.crossfit.com/mt-archive2/008466.html

 

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