On a running clock, class begins warm up together
Max Double unders, 2 mins
Then: Choose a warm up weight, clock is still running
15 Kettlebell Swings, 1.5 pood or less
15 Thrusters, 45lb bar or less
5 rounds for time:
22 kettlebell swings, 2 pood/1 pood
22 box jumps 24"/20"
400 meter run
22 wallballs 20lb/14lb
Austin Malleolo 30:10, Mikko Salo 30:49 (500m run), Lucas Zepeda 32:22, Laurie Galassi 33:48 (1.5 pood, 20 " box, 14lb ball), Kristan Clever 34:49 (1.5 pood, 24" box, 16 lb ball), Graham Holmberg 35: 42 (500m run)
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battallion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
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