JBLM CrossFit

FRIDAY, 12 August 2016

Warmup

WARM UP (15 minutes or less; select movement appropriate to skill level)

Run 200M

• 3 sets:

1) 5 walking lunges (each leg)

2) 5 inchworms

3) Pistols x 5 (each leg; add weight if able)

4) Glute-Ham Raise x 5 or Alternate Glute-Ham Raise x 5

Shoulder stretches with bands and PVC

WOD

Huntington’s Disease Awareness WOD

For time:

15 Chest-to-Bar Pull Ups

25 Hand Release Push Ups

30 Box Jumps, 24/20”

50 Wall Balls, 20/14#

50 Ball Slams, 20/14#

58 Burpees

100 Double Unders

• Numbers represent:

• 15 & 25:  Average range of years someone lives after being diagnosed with Huntington’s Disease (HD)
• 30:  Average age most people with HD exhibit symptoms
• 50 & 50:  Changes to either pass, or not pass, the HD gene to your offspring
• 58:  Age my father, Mark Aguilar, passed away due to HD
• 100:  Percent fatality rate until a cure for HD is found
• To learn more about HD, please visit www.hdsa.org or call 1-800-345-HDSA.

• Post time to whiteboard / comments.

Extra Work (Add to Main Session or Complete 4+ hours BEFORE or AFTER Main Session):

WEIGHTLIFTING (if added to Main Session, perform first)

3 attempts (excluding warm up sets) to establish a 1RM Clean & Jerk.

Post loads and times to comments