TUESDAY 11-14-17

HAPPY BIRTHDAY KERENSA

Wishing you Health, Happiness & All the gains a girl could ask  for 💪🏽 Happy birthday

 

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Dynamic WARM UP

3X

100 m run

In gym

legswings L/R x 10

L /R Side Shuffle

frankenstein walk

cariocas L/R

bear crawl

spiderman Push up

 

Workout of the Day

 

Coffland
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups
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.

 

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