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Sunday Funday

Workout of the Day

Pick your poison!

Jason (Time)

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.

Scale for 01 Muscle-up = 02 Pull-ups & 02 Ring Dips

T (5 Rounds for time)

5 rounds for time of: 
100-meter sprint 
10 squat clean thrusters 
15 kettlebell swings
100-meter sprint
Rest 2 minutes

Men: 115 lb. and 2 pood 
Women: 75 lb. and 1.5 pood

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

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Sunday, February 03, 2019

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