041812 WOD WEDNESDAY

TODAY WE WILL BE HITTING A HERO WOD DEDICATED TO TWO OF OUR FALLEN SOLDIERS. IT WAS WRITTEN BY A CLOSE FRIEND OF OUR VERY OWN JON YAVE. HIS NAME IS BRIAN CROCKETT, A TRAINER AT CROSSFIT UNRIVALED AND AN OCCASIONAL VISITOR TO CFG. IT IS MY HONOR, AS I'M SURE IT WILL BE ALL OF YOURS, TO ONCE AGAIN DEDICATED A WORKOUT TO TWO HEROES. SLEEP EASY BROTHERS. I HOPE YOU CAN BOTH MUSTER UP A SMILE WHEN YOU SEE US DOWN HERE SUFFERING LIKE A BUNCH OF LITTLE SCHOOL GIRLS. LET'S GET IT DONE CFG!!!

YOU MUST BE SIGNED UP TODAY TO ATTEND CLASS. ANYTHING BEYOND 8 PPL WILL NOT BE PERMITTED. CALL THE HOUSE IF YOU WANT TO CHECK OPENINGS. 8604408395. THANKS!

1st SGT Luke Mercardante

 Cpl. Kyle Wilks

COMPLETE THE FOLLOWING AMOUNT OF WORK:

RUN 1000 M

THEN...

4 ROUNDS OF:
15 WALLBALLS 20#/14# 10FT/9FT
15 TOES TO RINGS
15 PULLUPS
15 DEADLIFTS 135#/95#
15 PUSH JERKS 135#/95#
15 FRONT SQUATS 135#/95#
15 HAND RELEASE PUSHUPS
15 BOX JUMPS 24"/20"

THEN...

RUN 1000 M

ALL FOR TIME

* 1000 M IS EQUAL TO 2 LAPS AROUND THE ENTIRE BUILDING
** PLEASE BE RESPONSIBLE ABOUT YOUR SCALING CHOICE. USE THE SAME BAR FOR ALL 3 BARBELL LIFTS. DO NOT SET UP MULTIPLE BARS. YOUR LIMITING LIFT SHOULD BE THE JERK. REALIZE THAT YOU WILL BE PERFORMING 60 REPS OF EACH COMBINED WITH OTHER WORK!!!
***TOES TO RINGS MAY BE SCALED WITH TOES TO BAR, KNEES TO ELBOWS, HANGING KNEE RAISES, OR LYING LEG RAISES.