FRIDAY 12-9-16


WARM UP 3X 10  OR 10 min
100 m run
Extended Inchworm
Lunge w leg lift
RING ROW
Spider-Man w/ push up
30 sec each leg Couch Stretch
BRING A WEIGHTED VEST IF YOU HAVE ONE

 

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THIS HERO WOD IS 50 MINUTES COME EARLY TO WORK ON MOBILITY IF NEEDED.
Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.
Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

 

 

 

 

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