Holiday Heroes

EQUIP: DB’s/ KB’s (a: 35/25, i: 25/20, b: 20/15), Box (a: 36/30, i: 30/24, b: 24/20), KB (a: 70/53, i: 53/35, b: 35/18))

“HOLIDAY HEROES”

Some of the Latest WODs from Crossfit.com

WARM-UP:

*Active Stretch

-then:

*400m Run

*20 x Squat Jump

*20 x Lunge Jump

*20 (10 ea. leg) x Lateral Step-Up (as high of a box as possible)

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“DG” -

10 min AMRAP -

8 T2B

8 DB Thruster (35/25)

12 DB Walking Lunge (DB’s hanging)

US Air Force Major David Gray died 8/8/12 in suicide bombing in Afghanistan. He is survived by his wife, 2 daughters, and son.

Crossfit.com 12/26/13

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4 Rnds (15:00 Time Limit) -

400m Run

50 Air Squat

Crossfit.com 12/24/13

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“TK” -

20 min AMRAP -

8 Strict Pull-Up

8 Box Jump (36”/30”)

12 KB Swing (70/53)

Crossfit.com 12/28/13

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife, son, and daughter.