Saturday 06.17.17

9:15am Team WOD
In 4 Minutes:
Run 400 Meters
Max Strict Handstand Push-Ups
**REST 4 MINUTES WHILE PARTNER 2 GOES**
4 Minute AMRAP
10 Box Jumps @ (24/20)
10 Pull-Ups
**REST 4 MINUTES WHILE PARTNER 2 GOES**
4 Minute AMRAP
5 Dumbbell Facing Burpees
5 Dumbbell Thrusters @ (35/20)
**REST 4 MINUTES WHILE PARTNER 2 GOES**

10:00am Hero WOD
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Pat
6 rft:
25 pull ups
50 ft. front rack lunges (75/55#)
25 push ups
50 ft. front rack lunges

Rx = weight vest

10:00 Cardio WOD
6 rft:
25 pull ups
50 ft walking lunges
400m run
25 push ups
50 ft walking lunges

About Nikki

CrossFit 1525 coach/owner
This entry was posted in WOD. Bookmark the permalink.