050414

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Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Warm Up: (20 Min)

  • 2 Min DU
  • AtlasStretch
  • Bootstraps
  • Track stretch
  • Iron cross
  • Piriformis
  • Shoulder mob
  • 20 air squats
  • 15 strict pull ups
  • 5 strict HSPU
  • 50 sit-ups

WOD: (40 Min)

"Wood"

5 RFT

  • Run 400 meters
  • 10 Burpee box jumps, 24" box
  • 95 pound Sumo-deadlift high-pull, 10 reps
  • 95 pound Thruster, 10 reps
  • Rest 1 minute

Body Weight "Wood"

5 RFT:

  • Run 400 meters
  • 10 Burpee box jumps (24/20)
  • 30 Super Mans
  • 50 Air Squats
  • Rest 1 minute
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com