CrossFit South Rockland

Saturday, July 6, 2019

Hero Saturday 7/6

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 
A- Mash calves + 2 minutes jump rope

B- 800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

Movement standards 

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

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