12min Build-up to a Max Squat Clean
HERO WOD
“JORGE”
For Time: (24min cap)
30 WallBall Sit-ups 20/14lbs MRX 20/10
15 Squat Cleans 155/105 MRX 115/75
24 WallBall Sit-ups
12 Squat Cleans
18 WallBall Sit-ups
9 Squat Cleans
12 WallBall Sit-ups
6 Squat Cleans
6 WallBall Sit-ups
3 Squat Cleans
**compare to 2 Aug 2020 & 4 Aug 2019 **
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Flexibility Development
Spend 3min on Banded Shoulder Stretches
2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch
Spend 3min on PVC Shoulder Stretches
2x20sec Butterfly Stretch
2x20sec American Splits
