WOD – Thursday, October 21, 2010


WOD – Thursday, October 21, 2010

Warm-Up:  10 Sit-ups, 10 Pull-ups, 10 Push-ups, 10 Squats – 2x through then, active hamstring stretch: Downward dog, frankensteins

Skill:  L-Pull-ups, Toes to Bar.  5 minutes, start the WOD by 20 minutes into class.


(35 Minute AMRAP)

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Graham Holmberg 32:15, Kim Malz 32:44.

Time Frame: 35 Minutes.  CUT – OFF

Forrest Leamon

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.