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Wednesday 139

Published on November 12, 2008, by in WOD.

Today we will honor the ultimate sacrifice that Sgt. 1st Class (United States Army) made by giving our best effort during the workout named in honor of him. Hero's never die they life forever in our hearts and our dreams.  http://www.groups.sfahq.com/19th/crabtree_daniel_kia_19th.htm

CrossFit:"Daniel" – Pull-ups, 400 meter run, 21-thrusters, 800 meter run, 21-thrusters, 400 meter run.

Level-1:50, Men 95lbs, Women 65lbs.

Elements:50 banded, Men 65lbs, Women 45lbs.  

CrossFit Kids:

Super Frogs: Boys 55lbs, girls 35lbs.

Leap Frogs: Boys 25lbs dumbbells, girls 15lbs. 30-Banded pull-ups.

Tree Frogs: Three pound dumbbells and 2, 4, 2 stair climbs. 20-Banded pull-ups.

Tadpoles:Broomstick's and 1, 2, 1 stair climbs.20-Banded pull-ups.

Liesl Davenport, United States Air-force OSI Agent, Operation Enduring Freedom (Afghanistan, Operation Iraqi Freedom.