Sunday, July 15th Crossfit Workout of the Day
Warm Up
8 minutes:
200m run
10 Samson lunges
10 jump squats
10 hollow rocks
:20 handstand hold
Hero WOD
“Blake”
4 rounds for time:
100′ overhead walking lunge (45/35 plate)
30 box jumps (24/20)
20 wall balls (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.
2018 07 14