CrossFit South Rockland

Saturday, December 10, 2016

Hero Decantation Saturday

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

Warm up
5x (gradually add weight)
Barbell complex warm up
#1- Deadlift/ Hang power clean/ Back squat/ Power jerk/ Thruster

Partner Pace rowing drill

Adjust barbell from floor to back squat

7 Rounds for time:
11 bodyweight Back Squats

1000m Row

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