7.17.15 Workout of the Day

Happy Birthday Dr. Goulas! To the coolest damn Eye Surgeon we know.. To many more years of health, happiness, and wellness!

Need we say more

HERO WOD DETAILS:

Sergeant Eric Seaman, 30, was aboard the helicopter that lost contact on Tuesday May 12th in Nepal while delivering humanitarian aid after the earthquake that struck late in April. As a United States Marine, he is the sole provider for his family. His wife Samantha Seaman, 2 1/2 year old son and 1 year old daughter are now his legacy. Please join us to honor him in todays Workout!

Benchmark Friday

CrossFit

General WU: Coaches Choice

Specific WU: 2 min dub practice+

150 m run+

5 min to establish PC weight

WOD 1: "Sergeant Seaman"

20 min AMRAP

800 m run

5 power cleans (135/95)

12 pullups

15 DUBS

rest 5 min

Tabata

ODD: HSHOLD

EVEN: strict knees up hanging from bar

ICT

General WU: Caoches Choice

Specific WU: :30 sec oper movement at 70%

WOD 1: 7 rounds for Total Reps of

min 1: KB Squat (53/35)

min 2: Bumper Abmat Situp (25/15)

min 3: Rest

-rest 3 min-

WOD 2: For total time

4x 300 m run w/ 100 m walk bet. sets

**Details: run from CrossFit sign to State of MInd

than run back to Exit sign, walk to CrossFit sign

repeat 3 more times

*This is a picture of Sergeant Eric Seamon and his Family*