Call: Ben: 626 224-8717 or Marc: 626 733-2799

Monday November 11th

WOD:

Morrison

50-40-30-20 and 10 rep rounds of:

Wall ball shots, 20/14 LBS

Box jump, 24/20″

KB Swing 53/35 LBS

*****30 Minute Cap*****

 

ScottMorrisonHero_th.jpg

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Mobility:

Barbell Quad Smash

REGIONALS BOUND COMPETITORS PROGRAMMING:

1.  Spend 15 minutes to establish a 2 Rep Max Pause Snatch (3 count pause), no dropping between reps

2.  7×2 Snatch Deadlift, as heavy as possible, perfect eccentric motion

2 Comments
  1. Ronnie Reply
    (All workouts finished at the cap are scored by reps. Morrison has 450 total reps) 5:00am Mike H.- 337 (12"/44) Ben- 24:13 Rx 125 Daniel V.- 23:08 (rom) Greg- 340 (12"/13#/10#) Stephanie M.- 372 (10#/26#/18") Gina- 280 (10#/26#) 7:00am Mary- 425 Jacob- 370 Jeff- 400 Mona- 380 (18#/10#) Victoria- 365 (18#/10#) Albert- 307 Maggie- 301 (10#/26#/9') Patricia- Mod 9:00am Jillian- 29:56 Rx Sara- 28:40 Rx Lisa D.- 415 (18"/10#/26#) 11:30am Tyler- 372 (44) Ashley P.- 438 Lexi- 27:15 Rx Josh K.- 20:39 Rx Kathleen- 22:32 Rx Justin K.- 18:00 (6#/12"/13#)
  2. Matt Reply
    3:30pm Tiffany-385 Rx Sarah B-26:36 (40-10,12,9,10,26) Troy-373 Rx Chris-407 Rx Daniel-360 Rx Garrett S- :) Nasser-290 (20) Matt S-20:35 Rx 5:00pm Amanda T-29:24 (12,26,9) Kristine-339 Rx 65 Katy-208 Rx Lauren-400 Rx 65 Andy-29:26 (mod) Ryan Y-416 Rx Steven R-380 Rx Cory-347 (16,18,35) 6:00pm Brittney-25:08 Rx 80 Austen-425 Rx Matt R-29:48 Stephan-428 Rx 125 Mariam-360 Rx Raminda-28:36 Rx 155 Katherine-26:54 Rx 85 Kyle B-25:24 Rx 180 Brilliant-30:00 Rx Bill-320 Rx Eddie-285 (step) Marianne-335 (35/26,10,9) Nicole-414 (18,10/14,9) Joe-322 Rx Mal-288 (step,16) Dan S-360 (20) Ian-29:25 Rx 7:00pm Julie-340 (12,10,26) Sean-325 Rx Mike C-306 Rx

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