WOD - Friday, 8.7.2015

Donna and Carlos way too happy on the medball runs

Donna and Carlos way too happy on the medball runs

CROSSFIT
WARMUP
Run 200m

5 Elbow to Instep+Straight Leg+Rotation
High Knees one length
High Jump Broad Jump one length
Butt Kicks one length
Walking Samson Lunge one length
10 Top Half Burpees

HERO WOD FRIDAY
"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

FITNESS (11AM)

WARMUP
400m run, 10 boot strap, 10 inch worm + 1 push up, 10 kossacks

,6min AMRAP 5 toes to bar, 10 burpees, 2min rest,

6min AMRAP 10 KB 53/35, 10 sit ups, 2 min rest,

6min AMRAP 8 push ups, 8 goblet squats