27
May

5/28/2014

By: 321go Leave a Comment

IMG_2966

Main – WOD

 

3 Rounds (No Measure)

3 rounds of
10 Sit ups
10 OHS with PVC
10 Supermans
10 Good Mornings
10 Samson Stretch

Single Arm Dumbell Press (5×5)

Metcon (Time)

For Time:
30 Shoulder to Overhead 115/75
Row 500 m.
30 Wall Balls 20/14

24
May

Small

By: 321go Leave a Comment

Main – WOD

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), besed in Fort Bragg, North Carolina, died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and step-mother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

[Read more…]