12/30/2014

12/30

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

NYE Hours
Wens
North: 5.15,6.15,8.15,11.30
South: 5.15,8.15,11.30

Thursday
11.30 only at both gyms

Wod

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

A)155/105

B)135/85

C)115/65

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.

AAB

Back Squats - Dynamic/fast

8rds - 2 reps @ 80% ever 45 seconds

Banded Deadlift

10rds 1 rep @40%

Alt between

Back Ext 45/25

3*12 pause at top

Bulgarian single leg squats

3*10  95/65

Dimmel Deads

45% dead max

3*15

AAB Two a Days

Row 800M

100 DU

50 Lunges

2rds

500M row

25 Bar Thrusters

15 Pullups