CrossFit South Rockland

Saturday, February 24, 2018

2/24 Day#41 Hero Saturday

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Single Arm DB Warm up  
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)

Basic row technique


5 Rounds for time of:
1000m Row
200m Dumbbell Farmer Carry w/25# m/45#
50m Dumbbell Waiter's Walk, Right Arm w/25# m/45#
50m Dumbbell Waiter's Walk, Left Arm w/25# m/45# 

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