11MARCH2015

11MARCH2015

ANNOUNCEMENTS: This Saturday: Team WOD at 10:00. Make-Up Open WOD 15.3 at 11:00. There is no Bring Your Buddy, Buddy for the next 3 weeks.  

STRENGTH:

Make-Up Day for Lifts. Spend 15 mins to do Skill Work i.e: Muscle-Ups, L-Sits, Skin the Cats, Iron Cross’s, Back Levers, Front Levers, Hand Stand Holds/ Walks, Wall Climbs, Rope climbs, Double Under, Mid-Line Strength, College Boy Roll overs, Oly Lifts 

WOD: “Foo” 

Sgt. Gary "Foo" Morales, of the Port St. Lucie County Sheriff's Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff's Office for 12 years and had just been promoted to Sergeant Deputy. He is survived by his wife, Holly; daughters, Brooklyn and Jordan; parents, William and Candy; brothers, Brian, Ken and Brad; grandmother, Romanita Rodriguez; and eight nieces and nephews.

13 bench presses 170/120

Then

complete as many rounds as possible in 20 minutes of:

7 chest-to-bar pull-ups

77 double-unders

2 squat clean thrusters, 170/120

28 sit-ups

5 comments (Add your own)

1. Cristian wrote:
The Bear Make-up day100 lbs. dropped it on the 7th rep on my third round so frtaursting see you in February BearAlso did boxing needless to say I was exhausted when I left the box

Sun, February 14, 2016 @ 1:46 AM

2. Harovera wrote:
isotretinoin 20mg cialis Alcool Levitra Generico Viagra O Cosa Direct Progesterone Medication Mastercard Pharmacy

Mon, October 2, 2017 @ 1:33 AM

3. Harovera wrote:
isotretinoin 20mg cialis Alcool Levitra Generico Viagra O Cosa Direct Progesterone Medication Mastercard Pharmacy

Mon, October 2, 2017 @ 1:33 AM

4. Harovera wrote:
isotretinoin 20mg cialis Alcool Levitra Generico Viagra O Cosa Direct Progesterone Medication Mastercard Pharmacy

Mon, October 2, 2017 @ 1:33 AM

5. Harovera wrote:
Worldwide Progesterone Website Shop Free Doctor Consultation Lisburn viagra Levitra Generico Andorra Cialis Lilly Prix Generics 4 U

Wed, October 4, 2017 @ 9:17 PM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.