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Wodify

WOD 10/30/16

October 29, 2016

acf

WOD: “Cameron” 

U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.

For time:   50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24/20 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2-fer-1s”, 20/14 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents

Post WOD Mobility: Calf/Achilles smash on barbell, 3-4 minutes each side; Rig plantar fascia/Achilles stretch, 2 minutes each side  

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