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SealFit: WU, Strength, WOD, Recovery, Rest for tomorrow.
CrossFit: WU, Strength, WOD, Recovery.
Warm-up: JA's, 5:00 JR, 2500 meter row, 50-GHD Hip extensions.
Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ 90%
WOD: Team or individaul tire flips, 4-lengths of gym floor. Untimed!
Recovery: 2:00 Calf, Knee, and Hamstring Stretches. video
The Department of Defense announced today the deaths of four sailors who died in a helicopter crash Sept. 21 during combat operations in the Zabul province, Afghanistan, while supporting Operation Enduring Freedom.
Lt. (SEAL) Brendan J. Looney, 29, of Owings, Md.
SCPO David B. McLendon, 30, of Thomasville Ga.
SO 2nd Class (SEAL) Adam O. Smith, 26, of Hurland, Mo.
SO 3rd Class (SEAL) Denis C. Miranda, 24, of Toms River, N.J.
Rest in peace my brothers, be safe on your journey, you will not be forgotten!
