CrossFit South Rockland

Saturday, October 24, 2015

Hero Saturday

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

Warm up
800m run

Barbell movements and building up to working weight

5 Rounds for time of:
10 Back Squats w/155 m/225
10 Deadlifts w/185 m/275
400m Sprint!
Rest 2-Minutes

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