Friday, November 25, 2011

Saturday and Sunday

Visitors are welcome, you will be using dumbbells and medicine balls.


Three rounds for reps of:

155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

This looks like hero WOD gone bad!  

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

A couple of deadlift PRs in the evening class!
Sunday's class will be at 5 pm for open lifting and 6 pm sharp for the WOD, as usual.

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