MONDAY 5/16/16

WORKOUT OF THE DAY:

EVERY 2 MIN X 6 SETS
3X SNATCH FROM MID THIGH
[70, 70, 75, 75, 80, 80%]

EVERY 2 MIN X 3 SETS
4X DEFICIT SNATCH GRIP DEADLIFT
[85, 90, 90 % OF 1RM SNATCH]

then,
For time:
20 Deadlifts (120/80K)
Run 200 m with med ball
+
20 KB swings (70/53)
Run 200m w/ mb
+
20 Overhead Squats (50/35)
Run 200m w/ mb
+
20 Burpees
Run 200m w/ mb
+
20 Pullups (Chest to Bar)
Run 200m w/ mb
+
20 Box jumps (24"/20")
Run 200m w/ mb
+
20 DB Squat Cleans (45/30lbs each)
Run 200m w/ mb

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others. SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.