CrossFit South Rockland

Saturday, September 14, 2019

Hero Saturday 9/14

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.
He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Warm Up 
A- Mash t spine & box stretch/ 2x 7 deliberate ring rows + 7 over head lateral lunges

B- Barbell complex #2
Snatch grip deadlift/ Hang power snatch/ Snatch grip push press/ OHS/ Full snatch


21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups

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