17JUNE2015

17JUNE2015

ANNOUCNEMENT:

Bring a Buddy this Saturday! Now that school is over all you Dad's and Mom's have more time right? Bring a friend who is timid to try this so called CrossFit out and see if they love it or hate it. If they sign up, and they mention your name, then you get 50% off your membership. 

WOD:

"Servais"

"U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura."

For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells (Important! Keep shoulders in their correct placement, pinch those scaps and down!)

WOD should be under 45 MINS... SCALE accordingly!

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