Friday

Strength Development:

Deadlift

5 sets @ 2 minutes

·    3 deadlifts per set

·    Add weight form last week

Hero WOD

“Jorge”

U.S. Coast Guard Chief Petty Officer

Fernando Jorge (39)

Died 28/02/2012

Alongside Thomas Cameron

For Time:

CAP 18 Minutes

·    30 GHD Sit-ups or normal sit-ups

·    15 Squat Cleans (RX 70/47.5 kg)

·    24 GHD Sit-ups

·    12 Squat Cleans

·    18 GHD Sit-ups

·    9 Squat Cleans

·    12 GHD Sit-ups

·    6 Squat Cleans

·    6 GHD Sit-ups

·    3 Squat Cleans