Friday, August 4, 2017

Power CrossFit – CrossFit

WARM UP (No Measure)

ROW 500 meters

Calf stretches

Caterpillar

Samson stretch

2 rds not for time:

10 push ups

10 air squats

10 sit ups

10 back ext

10 push press empty bar

WORKOUT OF THE DAY

Scale the WOD if you have to. There is no shame in scaling! No matter what you do just keep this man and the sacrifice that he gave for us in your thoughts and prayers.

Bruck (Time)

4 Rounds for time of:

400m Run

24 Back Squats, 185#

24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
To learn more about Bruck click here
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

STRENGTH

I say do strength on Saturday because this looks brutal!

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