Friday, August 4 2023

12min Build-up to a Max Squat Clean

HERO WOD

"JORGE" (RX+)

For Time: (24min cap)

30 WallBall Sit-ups 20/14lbs RX+ GHD Sit-ups

15 Squat Cleans 135/95lbs RX+155/105
24 WallBall Sit-ups MRX 20/10lbs
12 Squat Cleans MRX 115/75lbs

18 WallBall Sit-ups RX+ GHD Sit-ups

9 Squat Cleans
12 WallBall Sit-ups RX+ GHD Sit-ups

6 Squat Cleans

6 WallBall Sit-ups RX+ GHD Sit-ups

3 Squat Cleans

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits