WOD 15JAN10

WOD:
For Time
50 Wall Balls (M: 20# W: 14#)
Rest 1 Min
50 Strict Press (M: 65# W: 45#)
Rest 1 Min
50 SDHP (M: 65# W: 45#)
Rest 1 Min
50 Double Tire Jumps
Rest 1 Min
50 Wall Balls
**Score total time including rest.

Strength:
3 x 3
Deadlift
3 x 1
Power Snatch
3 x 1
Snatch
1 x Max Set DH Pull Ups

Inspiration: “After crosses and losses men grow humbler and wiser” -Franklin

CrossFit Neptune Sigonella

Today’s workout was our first alumni workout to honor the transfer and farewell of one of our first firebreathers, ICC James Pals. ICC was the first athlete to show interest in CrossFit after I arrived here and once he tried his first workout, he was immediately hooked on the koolaid and became one of our most dedicated members. He has come a very long way, especially with his oily work. As he routinely put it, the only thing he really ever lifted in his life were hay bails, straw bails, tracker tires and farm animals growing up on a farm in Illinois. He has definitely made tremendous progress and bought into the idea of functional fitness. He will be sorely missed by all. Good luck in Hawaii and keep up with it as I know you will. Fair winds and following seas, brother!

“ICC”
4 Rounds For Time:
500M Row
5 Deadlifts (M: 225, F: 135)
10 KB Swings (M: 55, F: 35)
15 Squats
20 Push-ups