7.11.17 Workout of the Day

Mandy, taking fitness to Florida

CrossFit

1. Conditioning Hero "Glen" 30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

This HERO workout is typically done on July 4th in many CrossFit gyms worldwide including Ben Bergeron's CFNE and the comptrain program we follow. All are encouraged to participate.

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

ICT

1. Conditioning

Every minute for 4 minutes complete:

5 KBS (53/35)

4 KB G squat

3 burpees

-rest 1 minute-

Repeat for 4 total rounds