10 kb swings
10 air squats
10 overhead squats
(advanced) Four rounds for time of:
(intermediate and beginner, 3 rounds)
100 foot Walking lunge with 45/35lb plate overhead
30 Box Jumps 24"
20 wallballs, 20/14lb
There will be a 45 min. cutoff.
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, VA, was killed Sept. 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.
Mikko Salo 10:30, Ken Gall 15:20, Kristan Clever 16:55, Heather Bergeron 21:38
504-861-0610 (call or text)
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Sites We Visit
Hollywood LiveStock, Next delivery date JULY 31
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog