WOD 11.19.23
Skill:
Inversions
L1:
Headstand hold
L2
Handstand hold on wall
L3:
Freestanding handstand hold
WOD:
5 rounds for time of:
21/14 Machine Calories
14 Burpees
Post time to beyond the whiteboard.
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WOD 11.18.23
Strongman:
In teams of 3-4;
Complete as many rounds as possible in 13 mins of:
4 D-Ball Over-the-Shoulders, 150/100 lbs
D-Ball Carry, 150/100 lbs, 20 yd
WOD:
Complete as many rounds as possible in 15 mins of:
20 Double Unders
10 Alternating Dumbbell Snatches, 70/50 lbs
5 Toes-to-bars
Post rounds to beyond the whiteboard.
Forged Friday
WOD:
Blake
4 rounds for time of:
Plate Overhead Walking Lunge, 45/25 lbs, 100 ft
30 Box Jumps, 24/20 in
20 Wall Balls, 20/14 lbs
10 Handstand Push-ups
Post times to beyond the whiteboard.
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.