Thursday January 30, 2013

CrossFit PTC

Warm-Up / Skills

Pidgeon pose/Couch Stretch- 2 min ea
Pull sled 40m Front, 40m back
Pull sled (Face pull 20m)
Pull sled sideways (20m one way,20m the other)
10 Reverse Hypers
15 GHD Sit ups
20 Banded Good mornings
25 Kettle bell swings

“Sean”

10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats

Result Type: Time
Male Rx: 75 lbs
Female Rx: 0 lbs
Comment: WM – 55#

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.