062815

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British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

Warm up:

  • Run 800m
  • Track hamstring
  • Atlas stretch
  • Spider-Man lunge
  • Shoulder mobility
  • Air squats x20
  • Pull-ups x10
  • Clapping push-ups x10
  • Strict toes to bar x10

 

WOD:

'Ralph'

4 rounds:

  • 8 Deadlifts (250/170)
  • 16 Burpees
  • 3 Rope Climbs
  • 600m Run
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com