WODs for Monday 9/17/12


WODs for Monday 9/17/12

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.[/caption]

Fight Gone Bad style of a HERO WOD!!

KB Class WOD: 10 Rounds: 35/25lbs

1 One-Arm Swing (r)

1 KB Clean (r)

1 KB Front Squat (r)

1 Shoulder Press (r)

1 KB Snatch (r)

Repeat the sequence above with the left to finish Round 1. Switch back to right hand and begin round 2…

CF Class WOD: “Santora”

Three rounds for reps of: 155/115 pound Squat cleans, 1 minute 20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute 245/195 pound Deadlifts, 1 minute Burpees, 1 minute 155/115 pound Jerks, 1 minute Rest 1 minute

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