3 Rounds For Time
50 Double Unders
50 GHD Hip Extensions
50 GHD Sit Ups
Partner Up!
For Time:
Two person team must complete a total of 150 Thrusters #65,
Then proceed with one partner moving to 250m Row and the other to Box Jumps (20"). Partner who completes row calls "SWITCH" and then moves to box jumps for 8 Rounds.
RX PLUS: 2 Rounds of Lunges for 25 m, Sprint back to start…
“Angie”
For time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Complete reps of each exercise before moving to the next.
RX + 10 Tire Flips
FOR TIME
Run 800m
21 Burpees
10 Turkish Get Ups
21 Pull Ups
Run 800m
15 Burpees
7 Turkish Get Ups
15 Pull Ups
Run 800m
9 Burpees
5 Turkish Get Ups
9 Pull Ups
RX #20 for Turkish Get Ups
RX + 150 Jump Rope
Honoring Our Fallen Friend, Federico “Rico” Borjas
Join us on TODAY for a WOD created in honor of our friend, Frederico Borjas. He dedicated his life to serving others – first as a Marine, then a San Diego SWAT officer and lastly as an Army Reservist.
Rico, 33, died October 16th when he was in a convoy to set up post and they were stopped by a man disguised as an Afghanistan border patrol agent. The imposter opened fire on the soilders, killing Rico.
He is survived by his 11 year old daughter, Yvette, his parents, brother Raimundo, sisters Ofelia and Anita and a large extended family. The funeral will take place in San Diego. where he will be laid to rest. Please keep this family in your prayers as they deal with the loss of such a great son, brother and father. For more pictures and information on Rico, please visit a the webpage created in his memory www.federicoborjas.com
For Time:
50 Push Ups 20 Hang Cleans
50 Pull Ups 20 Push Press
50 Sit Ups 20 Push Jerk
50 Wall Balls 20 Dead Lift
50 Air Squats
1 mile Run
RX Weight for Barbell #95
0600 – Nick S, Greg L, Tim W, Steve B and Chris M – Finished their 1 mile Run in the pouring rain!
1600 – Carlos R., Vi P. and Corey M.
Greg N. and Lauren S.
1700 – Lucia B., Andrew H., Kevin W., Ryan P.
1800 – Matt M. and Greg S.
A huge THANKS to all of you who honored our friend today with this WOD!