073116

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Warm Up:

  • Run 400m
  • Atlas Stretch
  • Bootstraps
  • Squat Series
  • 3rd world squats x 10
  • Shoulder Mobility
  • Pull-Ups x 10
  • Push-Ups x 10
  • BB strict press x 10
  • BB hang Cleans x 10
  • Burpees over the bar x 5

WOD:

"Ship"

9 Rounds for time

  • 7 squat cleans (185/135)
  • 8 burpee box jumps (36"/30")

Body Weight "Ship"

9 Round for time

  • 17 Air Squats
  • 8 burpee step-ups
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com