5/2/15 GAZA Hero WOD Tonight at 5:30 – Come help honor our local fallen CrossFit HERO (9am class is on as scheduled)

HERO-Maj-Gruenther_th

U.S. Air Force Major Lucas “Gaza” Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. Gruenther was in the 555th Fighter Squadron where he served as an F-16 Flight Lead for the 31st Fighter Wing, Aviano Air Base, Italy. Gruenther is survived by his wife, Cassy; daughter, Serene, born just a week after his death; parents, Romel Mathias and Joseph Malin; brother and sister-in-law, Alex and Britton; brother, Chance Hildreth; grandmothers, Melba Mathias and Brigitta Gruenther; and many aunts, uncles, cousins and friends. He is preceded in death by his grandfathers, Robert Mathis and Col. Donald Gruenther.

5:30 pm – Jordan will open the gym to anyone who wants to give this grueling WOD a go!!! Lucas’s brother will be in attendance.

Gaza

5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run

9AM WOD:

Fight Gone Bad!

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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One thought on “5/2/15 GAZA Hero WOD Tonight at 5:30 – Come help honor our local fallen CrossFit HERO (9am class is on as scheduled)

  1. Pingback: 5/2/15 GAZA Hero WOD Tonight at 5:30 – Come help honor our local fallen CrossFit HERO (9am class is on as scheduled) - Reynolds Performance Club

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