FRIDAY 8/26/16

SAT 9 AM KALAPAKI BEACH WOD BRING SHOES , drinking water, Towel,  MEET IN FRONT DUKES ON GRASS park closest to that side.

 

SATURDAY 9 AM crossfit class at the box is cancelled

 

 

WARM UP 3X

100 m run

10 Inchworm

10 banded good mornings

10 step ups

10/10 L/R side plank windmill

10 scorpion

 

 

 

 

 

HERO WOD

 

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Age 21Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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