WOD 12OCT09

Posted by admin on October 9th, 2009 filed in WOD

Saturday Endurance:
Run 40 Mins At Best Pace. Score Total Distance.

WOD:
Today’s WOD is in honor of the anniversary of the attacks on the USS Cole (DDG 67). On OCT 12, 2000 the USS Cole was in Aden, Yemen for a scheduled re-fueling. At around lunch time, a suicide bomber drove a small boat packed with explosives into her midships. The blast and ensuing fires, flooding, and structural damage claimed the lives of 17 Sailors, and wounded another 39. Although she was badly damaged, the gritty resolve and steadfast determination of her crew allowed her to remain afloat. The Cole was returned to the United States via the transport ship Blue Marlin. She was repaired, and several years later returned to the Persian Gulf in support of Operation Enduring Freedom. Today we honor those who made the ultimate sacrifice on that fateful day, as well as those Sailors and Marines who refused to give up the ship!

Run 400M
17 Deadlifts (M: 245# W: 135#)
Run 400M
39 Burpees
Run 400M
67 Pull Ups
Run 400m

Strength:
5 – 5 – 5
Front Squat

Inspiration: The 10 Commandments of Damage Control:
1. Keep your ship water tight
2. Do not violate material condition
3. Have confidence in your ship’s ability to withstand damage
4. Know your way around – even in the dark
5. Know how to use and maintain damage control equipment
6. Report damage to nearest damage control repair station
7. Keep personal articles properly secured
8. Practice personal damage control; protect yourself so you can protect your ship
9. Take every possible step to save the ship as long as a bit of hope remains
10. Keep cool, don’t give up the ship.