Sunday the 22nd (@1100)

51

I.
Shoulder Complex
Run 400m
16 Squats

II.
Back Squat 4×4 @75-85%

III. 
CHESNEY

In Honor of Trooper Robert ‘Chesney’ Pearson (22) of the Queens Royal Lancers who died in an explosion in Afghanistan on 2008.

***
10 HSPU
20 GHD sit ups
30 Burpees
40 Pull ups
50 Squats
40 Pull ups
30 Burpees
20 GHD sit ups
10 HSPU

IV.
Find 1RM Clean in 5 minute window immediately following CHESNEY

V.
18-15-12-9
Cals on Bike
Toes to Bar
Rest :30 between sets

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Filed under crossfit, fitness, Hero, In honor, Olympic Weightlifting, strength & conditioning, WOD

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