HAPPY BIRTHDAY KERENSA
Wishing you Health, Happiness & All the gains a girl could ask for 💪🏽 Happy birthday
Dynamic WARM UP
100 m run
legswings L/R x 10
L /R Side Shuffle
spiderman Push up
Workout of the Day
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
Post time to SugarWOD
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.