9.16.16

REMINDER: 10am class will be cancelled this Saturday. GOOD LUCK TO ALL THOSE COMPETING AT FLEX ON THE BEACH!

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg swings
10 groiners
10 leg hugs

Group warm-up
5 inchworm warlkouts
10 PVC goodmornings
5 downward dog to cobra transitions
:45 hip distraction with band
10 lunges with rotation
10 lat pull-downs
30 band pull aparts
10 plank shoulder taps 

BENCHMARK FRIDAY!
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
"Lumberjack 20"
20 Deadlifts 275/185
400m run
20 KB swings 70/55
400m run
20 Overhead Squats 115/75
400m run
20 Burpees
400m run
20 CTB pull-ups
400m run
20 Box jumps 24/20
400m run
20 DB squat cleans 40/20
400m run