Wednesday - CrossFit

11/11/2015

Mobility/Warm Up

Shoulder Flexion
Shoulder Extension
Couch Stretch

Warm up - Ship
Clean 5-5-5

Warm up - Wilmot
500m Row

Ship (Time)

9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36"

In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008

ColinWilmotHero_th.jpg

To learn more about Ship click here
 
OR


Wilmot (Time)

6 Rounds for time of:
50 Squats
25 Ring Dips

In honor of Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, died on July 6, 2008

To learn more about Wilmot click here

Dan Shrum