Tuesday – 070516

[youtube]https://www.youtube.com/watch?v=cd9AYUt0otQ[/youtube]

CrossFit and Kite Surfing

Workout of the Day

As a class, we will spend some time with a lacrosse ball hunting around for tension in our anterior/posterior shoulder which is our upper back, rotator cuff muscles, front deltoids and pecs.  Then,

“Luke”

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters

Post your scores to the Whiteboard.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.