Tuesday 150707

-Trevor

-Trevor

July is Hero Month; We will be honoring all those who have served and given the ultimate sacrifice for our freedoms for the month of July.  We will be doing all hero WOD’s with few exceptions for the remainder of the month. To honor all those who have fought and fallen. To those who have given the ultimate sacrifice. To those who continue to serve and are willing to sacrifice all, Thank you.

Dynamic Warm-Up-Mobility
Prepare to Honor..

Jorge

Jorge

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

WOD: “Jorge”
30 Sit-ups
15 Squat Cleans 155/105, 135/115, 115/95
24 Sit-ups
12 Squat Cleans
18 Sit-ups
9 Squat Cleans
12 Sit-ups
6 Squat Cleans
6 Sit-ups
3 Squat Cleans

Competitors or athletes wanting to improve your Fitness level:
Push Press
5-3-1-1-1-3-5

Weighted Pull ups
5-3-1-1-1-3-5

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