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Picture
Last week’s Locker WOD winner: Jacque!


CrossFit Hero: Severin

1/3/2018

1 Comment

 
Warm Up:
21-15-9
Band Face Pulls
Band Punch

Picture
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

"Severin"
50 Strict Pullup
100 Pushups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

Do to the road conditions, if you want to sub a 5k row or 6 mile 
assault bike, feel free.  So everyone can use the vests, no vest on bike or rower.


Recovery:
1 Comment
Sk
1/3/2018 05:39:54 pm

18:16w-dbl blue, row (1/2 reps)
22:00w-1/2 reps, red, bike
21:40w-1/2 reps, black, row
35:00m- biked 6 miles
37:14w- purple, knee, row
39:26w-green, row
41:57m-green, row
49:52w-green
45:45m-rx
52:56m-rx
43:20m-no vest, row
35:44m-no vest, row
50:01w-no vest, row
33:30w-black, knee, 2k row
52:13m-1/2 red, 1/2 strict, row
27:02m-bike
29:24w-black,bike
41:02w-green, 1/2 knee, 1/2 bike, 1/2 row
28:50w-green, situp, bike
31:12w-rr, hip ext, bike
32:30w-black, knee, bike
43:11m-no vest, row
39:31m-bike
34:05m-84 green, bike
31:20w-purple, knee, bike
40:21m-green, row
36:20w-rr, 1/2 knees
31:41m-rx

4 rounds
24:09m-rx

Tabata
121w-45

Fran
7:55m-rx

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