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30
Jul

Tuesday 073118

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Conditioning

40-ish Minute Time Cap…

This workout may take longer than the class hour. Scale and plan schedules appropriately.

Use no weight on the runs or reduce the distances if your 1 mile run time is more than 10 minutes.

Gunny (Time)

1 Mile Weighted Run

50 Push Ups

50 Sit Ups

1 Mile Weighted Run

50 Push Ups

50 Sit Ups

1 Mile Weighted Run

*Carry a total of 50 lb. for the weighted run. Use a combination of weight vest and other pieces of equipment.

[Scale 1]:

1 Mile Weighted Run

50 Push Ups

50 Sit Ups

1 Mile Weighted Run

50 Push Ups

50 Sit Ups

1 Mile Weighted Run

*Carry a total of 25 lb. for the weighted run.

[Scale 2]:

800m Weighted Run

30 Segmented Push Ups

30 Sit Ups

800m Weighted Run

30 Push Ups

30 Sit Ups

800m Weighted Run

*Carry a Wall Ball (20/14) for the weighted run.

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.


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