Wednesday"Crossfit Total"Three attempts of each lift:• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 -then-Optional:3 SETS20 Ring Rows (Rings set at armpit height)30 Push Ups-Rest 1:00 b/t Sets-
CrossFit WOD- 180510
“Blake” Hero WOD
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
The “Blake” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, November 13, 2010 (101113).
“Blake” Hero WOD
4RFT
100′ OH Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall balls (20/14)
10 HSPU
“Not the glittering weapon fights the fight, but rather the hero’s heart.” – Unknown
