WOD

“Jackie”

·         1000m Row

·         50 Thrusters (45lbs)

·         30 Pull-ups

Cash-out: 

3 Rounds:

·         Sled Push (4 lengths  w/ 1 plate)

·         25 Double unders

·         25 Sit-ups

“Blake”

4 RFT

100 ft  Walking Lunge

100 ft Overhead Walking Lunge (45/25)

30 Box Jumps (24/20)

20 Wallballs (20/14)

10 HSPU

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.

“CrossFit Total II”

1RM Clean

1RM OHS

1RM Bench

Cash-Out:

3 RFT

Skill/Strength:

Turkish Get-up: 3 x3 each arm

WOD:

“ANGIE”

·         100 Pull-ups

·         100 Push-ups

·         100 Sit-ups

·         100 Squats

(For Time-complete all reps of each exercise before moving to the next)

“CrossFit Total” 

1 RM Back Squat

1 RM Press

1 RM Deadlift

Cash-Out: 

7KTE

5 SQUAT

3 BURPEES

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