Wedneday 7/4/18

HAPPY 4TH OF JULY!!!
Warm up:
Jog 200m
2 rounds

3 inch worms

6 scapular pull ups
9 Body weight squats
Strength: None

WOD: “Severin”

50 Strict Pull Ups
100 HR Push Ups
5K Run
*Wear a vest if able

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.

The “Severin” Hero WOD was first posted on crossfit.com as the workout of the day for September 5, 2010.

Accessory: Celebrate your Freedom!