The WOD - FRI, 01JUNE12

Memorial Day

"Heroes Week"

In recognition of Memorial Day, let us remember and honor those who made the ultimate sacrifice.






Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills
that combined with the a modified version of the CrossFit Warm-up is a effecient and effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 5-10 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension or Good Mornings
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: "WHITE"

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. Five rounds of:

15' Rope climb, 3 ascents(SUB SDHP 115/80# SDHP - 15 reps)

10 Toes to bar

21 Walking lunge steps with 45lb plate held overhead

Run 400 meters

OR

"SANTORA"

US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.

He is survived by his parents Gary and Theresa, and sister Gina.





Three rounds for TOTAL REPS of:

155/110# Squat cleans, 1 minute

20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute

245/170# Deadlifts, 1 minute

Burpees, 1 minute

155/110# Jerks, 1 minute

Rest 1 minute