CrossFit South Rockland

Saturday, November 23, 2019

11/23 Hero Saturday

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

A- Mash- Quads & lats
Activate- 2x lateral walks & plank walks with bands

B- Jerk Warm Up 
Band rotations over head 
Band rack stretch
Bar behind neck force extension both directions
(Add overhead if necessary)

Jump & land (hip ext)
Jump & land (foot work)
Jump & land with arms
Drop jerk 3 position

Power jerks

7 Rounds for time of:
11 Back Squats w/125# m/185#
10 Jerks w/95# m/135#

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