Public Whiteboard

Components

Jerry

Velvet Dagger

Settings

Workout

Friday, April 5th

Warm-up

13 Minute Clock
Run/Row/Ski 500m
10m Toy Soldiers
10m Spiderman Stretch w/reach
10m Inch Worms
3 Rounds of Cindy

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mile Run

In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

To learn more about Jerry click here

Velvet Dagger (Time)

400m Walking Lunges

20/14 weight vest is Rx+

Whiteboard:

Friday, April 05, 2019

Male Clients

John
Harris

5:00 PM CrossFit