Thursday, July 27 2017.

Thursday, July 27 2017.

 

CrossFit:

 

SKILL - Rope Climbs

 

 

Hero WOD - 'Sisson' *

 

AMRAP 20

1 Rope Climb

5 Burpees

200m Run / 4 Laps

 

Scaled options for RC:

8 Unassisted STRICT Pullups

10 Ring Rows w/ feet on 20" box

14 Ring Rows w/ feet on floor

 

* Banded/Jumping Pullups NOT allowed.

 

 

ACCESSORY - 5 Rounds

:35 Plank Hold

:30 Rest

:35 Wall Sit

:30 Rest

 

* U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

 

 

 

 

GSP Body:

 

WOD - Every 2:00, 5 Rounds

1. 6 Laps

2. 15 HR Pushups + 15 Ring Rows

3. 15 Hang Power Cleans [95]