WOD - Friday, 9.25.2015

CROSSFIT
WARMUP
Run 200m
Samson Lunge one length
5 Inch Worm w/ Push Up in place (hands to feet)
10 Tuck Jumps
30 second HS Hold OR Max Shoulder Taps against wall

HERO WOD FRIDAY
"Blake". Four rounds for time of:
30m Overhead Walking Lunge (45/25)
30 Box jumps (24/20)
20 Wallballs (20/14)
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

FITNESS (11AM)

WARMUP 200m run, 10 leg swings, 10 boot straps, 1 length walking samsom stretch, 400m run

2 rounds of: 3 wall walks, 12 beat swings, 20 situps

0-8 min

21-15-9 KB swings (53/35) & toes 2 bar,

8-16min 21-15-9 goblet squats & pull ups,

16- 22 min row for Calories