4 January 2014

 

WARRIOR (CFK Only @ 0900)

JOHNSON

AMRAP:  20 Minutes

  • 9 Deadlift (245/175)
  • 8 Muscle Ups (S:  Bar Muscle Ups; S2: Pull Ups/Ring Dips)
  • 9 Cleans (155/105)

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.He is survived by his wife Durinda Johnson

WOD (CFL – 0930; CFK – 1030)

STRENGTH:

Clean Pulls or Shoulder Press Make Up

WOD:  “Wayne”

Happy Birthday Coach Wayne!

21-15-9

  • Front Squat (Rx:  185/115; S: 135/95)
  • Hand Stand Push Ups

…then 1 Mile run

CORE:

L  Sits (30 Second Hold x 4)