WOD 05/30/14

– This week we are doing Hero WODs. They will take longer and be a bit grueling. This is done in remembrance of those who have sacrificed so we can enjoy the freedom’s we have. Please be on time and be ready to push through some tough challenges this week.
– Crossfit Southwest Regionals are this week (Friday-Sunday) at the South Town Expo Center (http://games.crossfit.com/region/south-west). I will be working this event as a judge throughout the week. Come by and see some amazing athletes from our region competing to make the Crossfit Games.
– Summer Challenge starts next week (06/02). Buy in is $10. Challenge will go from 06/02 to 08/03. Please see me this week for more info and the tracking forms for the challenge.

4RDS for time:
100 ft Walking lunge with 45lb plate held overhead
30 Box jump (24)
20 Wallballs (20)
10 Handstand push-ups (Modify to Decline 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 (Challenge/Cool-down):

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