WOD - Friday, 7.17.2015

CROSSFIT
WARMUP


1 minute double under or double under attempts (keep track)
15 air squats (pause every 5)
10 strict pull ups

Review rope climbs w/ coach or perform 3 rope climbs or 3 legless rope climbs on your own

w/ empty barbell
10 front squats
10 push press
10 thrusters

Strength (in 12 minutes)
Work up to a heavy thruster (weight starts on the ground)


HERO WOD FRIDAY
"Tommy V"


21 Thrusters (115/75)
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13.
 

FITNESS

WARMUP
400m run, 10 arm circles in all directios, 5 burpee pull ups, 10 beat swings, 10 toe touch

4 rounds 1 length of gym over head walking lunges with weight, 12 pause air squats, 12 hollow rocks, inch worm back

400m run- 21-15-9 burpee box jump, toes to bar, 400m run