CrossFit South Rockland

Saturday, November 2, 2019

Hero Saturday 11/2

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Warm Up 
A- Mash- Glutes & high hamstring 
Activate- 2x Lateral band walks 5n

B- Agility Warm Up 
800m run

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

Hanging hip touches, alternating arms

3 rounds for time of:
Deadlifts, 32 reps w/125# m/185#
32 hanging hip touches, alternating arms
800-meter running farmer carry dumbbells w/10# m/15#

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