07/17/14

Announcements

Join CrossFit 65/69’s Race for the Cure Team!
The race is on October 4th with 5K or 1 Mile, kids welcome.
Sign up before July 21st to save $5.
Go to www.KomenIowa.com to register

Main – WOD

Pistols (5 sets of 20 (10 each leg))

Hammer (5 Rounds for time)

5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds

Metcon (No Measure)

US Army 1st Sgt Michael “Hammer” Bordelon, 37 of Morgan City, LA, assigned to the 1st battalion, 24th Infantry Regiments, 1st Brigade, 25th Infantry (Striker Brigade Combat Team) based out of Fort Lewis WA, dies on May 10th, 2005 from injuries sustained when a car bomb exploded near him in MIsul, Iraq, April 23rd, 2005.

(Check Whiteboard and complete mobility exercises)

Posted in Workout of the day.