Hero FRIDAY : “JJ”

Hero FRIDAY : “JJ”

U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, Florida, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on March 22, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife Hannah McVeigh, parents Lance and Frances, brother Christopher, and sister Jamie-Ella.

FRIDAY

Strength : Squat Clean
Find a 1 rep max

WOD : “JJ”
Lando RX

1-10 Squat Cleans 145/100
10-1 HSPU

CrossFit Hero RX
185/135
PLette HSPU…(use 3″ deficit)

 

S: 75/55, Pushups
L1: 135/95, Scaled HSPU or Ring Dips

 

The Program

1. Strength and WOD

2. 30 Muscle ups, done any way possible

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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