Jul 20

CrossFit 239 Fort Myers Florida Daily WOD

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Monday 7/21

 

Trainer led warmup

 

Thoracic bridges 5/side

 

MU/Pullup skill work

 

Strength:

Bench press 1, 1, 1, 1, 1

 

Conditioning:

5 minute AMRAP

kettlebell CNJ (from the hang)

16/24k

Rx+ 24/32k

switch hands as needed

*run a 200m penalty if the KB touches the ground at any point

*no resting the KB on feet, shoulders, thighs, etc-rest in the rack/hang/overhead positions only

Jul 17

CrossFit 239 Fort Myers Florida Daily WOD

jerry

Friday 7/18

Trainer led warmup

 

Strength:

Deadlift 3, 3, 3, 3, 3

 

Conditioning:

 

“Jerry”

 

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

Run 1 mile

Row 2k

Run 1 mile