CrossFit South Rockland

Saturday, August 20, 2016

Hero Saturday Day#20

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

Warm up
Pose Technique #3
Pose running drills
-Stationary pulling
-Jump rope run
-Jump rope go!
-Pistol drill
-Partner blind running

3 Rounds for time of:
1000m Row
50 Push-ups
1000m Run
50 Pull-ups

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