1/18 HERO WOD – BLAKE


CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Warm up with coach

Strength

Bench Press (Work up to 1RM PR))

WOD

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups


U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Post WOD

Cool-down & dynamic stretch/mobility work w/ coach.