CrossFit South Rockland

Saturday, May 21, 2016

Day#27 Hero Saturday

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Clean Warm up
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)
Front squats

Clean technique (add jerk if necessary)

DB squat clean thruster

4 Rounds for time of:
400m Run
24 Back Squats w/135 m/185
24 Jerks w/95 m/135

No comments:

Post a Comment