FRIDAY HERO WOD 6-17-16

SATURDAY CLASS CANCELLED, come cheer on our competitors at the coconut cup competition 8 AM this Saturday 6-18-16 in kapaa at the Armory ball park

 

 

WARM UP

3X

200 m run

10 Goodmorning w squat

10 push ups

10 Backextensions(or superman)

10 bottom of squat W/thoracic rotation

10 Russian twist

 

HERO WOD

PARTNER “ALEXANDER”

SPLIT THE LOAD HOW EVER BETWEEN PARTNERS USING THE SAME WEIGHT SHARING THE BAR, one works at a time.

OR DO IT AS RX alone

5 Rounds for Time
31 Back Squats (135/95 lbs)
12 Power Cleans (185/135 lbs)

(Scale as needed)

image

 

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

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