1.28.17 Workout of the Day

Army Capt. Paul Pena

CrossFit

1. Conditioning Teams of 3, For time: 1 mile run together

INTO 150 Cal Row 100 Box Jump Overs (24/20") 75 Clean and Jerks (135/95#) 50 Squat Cleans (135/95#)

-partition reps how you want but must follow order or movements-

2. Stamina Conditioning EMOMx12: Odd: 20 Wallballs (20/14#) Even: 10 T2B

ICT

WOD1: Hero WOD Paul Pena

7 RFT of: 100-meter sprint (CF-843 Sign) 19 kettlebell swings, 70/53 10 burpee box jumps, 24-inch -Rest 3 minutes after each round-

Due to time constraints however, there will be no rest after after every round.

Midline: Coaches Choice

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.