Monday 110704 WOD

Happy 4th of July to all U.S. friends and followers. On a day like today we honor a brave young man who died serving his Country.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie

WOD
"Morrison"



50-40-30-20 and 10 rep rounds of:


Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

ENDURANCE TRAINING
4.2.1 Intervals
3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE Strength & Conditioning WOD or CrossFit Main Site WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!