Monday Workout
The start of “The Swayze” last year.
This Saturday we will be hosting and performing the Hero wod, “The Swayze”. We will do this workout to honor MASTER SGT. GREGORY RAY TRENT, who was a comrade of our good friend Dovid Berg. These men belong to 4th Battalion, 3rd Special Forces Group, Fort Bragg, NC. Master Sgt. Trent, or “Swayze” as his team mates called him, died on Aug. 8 of wounds inflicted from small-arms fire July 31, in Shindand Province, Afghanistan. We will perform this workout with a BBQ to follow to remember this hero. If you would like to perform the workout it will be a $10 entry fee. All proceeds will be donated to the Green Beret Foundation. The top man and woman will also receive a special prize from ODA 3424, the Green Beret Foundation and CrossFit Brier Creek.
We would love to have as many participants as possible. You are also welcome to just come out to watch and show support. If you already haven’t please RSVP through Facebook or let a coach know so we can make plans for food.
Workout of the Day 7/8/13:
Back Squat 1-1-1-1-1
20 reps @50% +10 lbs
Then,
21-15-9
- Power Clean (135,95)
- Ring Dips or Clapping Pushups*
*If you cannot do 10 unbroken ring dips then do clapping pushups.
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