Sunday Dec 3 2017

We are going to be starting some shoulder work consistently over the next month or two so make sure you get in to get your records set this week. I predict so much fun in your future!
Have a great Sunday!

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
1.) Viola
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95/65 lb.
17 pull-ups
13 power cleans, 95/65 lb.
2.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds 
2 minute plank 
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds 
1 minute plank
note: don't give in to your mind telling you to quit, hold your position.


Brett Kohout376d

YASSS!! #MyWeakShoulders

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