CrossFit South Rockland

Saturday, December 5, 2015

Hero Saturday 12/5

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Warm up
Pose Technique #2
Pose running drills
-Stationary pulling
-Partner pulling drill
-Partner falling drill
-Follow the hand
-Partner pulling reinforcement

Movement standards

4 Rounds for time of:
800m Run
40 Pull-ups
70 Push-ups

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