Monday, November 3, 2014

Perdido Bay CrossFit – CrossFit

Daily Warm-up 4 (No Measure)

Airdyne 3 minutes

Dynamic Stretching

2 x 10 GHD sit-ups, Pull-ups

Desforges (Time)

5 Rounds for time:
12 Deadlifts, 225#
20 Pull-ups
12 Clean and Jerk, 135#
20 Knees-to-Elbows
Scale recommended to 3 Rounds for time:

Deadlifts, 95/65

Clean and Jerk, 95/65

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.