11.23.16 “Quantico”

November 22, 2016

John enjoying a beer after Murph on Memorial Day with Marcy!!!


Today’s WOD is a Tribute to a special member of CF Bridgewater. John Scannell is going to “The Basic School” (TBS) on Monday in Quantico. After he completes that, he will go to the Naval Justice School and earn the title of Judge Advocate (MOS 4402). Currently, John is a USMC Lieutenant and is a lawyer – he graduated from Suffolk Law School and worked as a Law Clerk for Rhode Island Supreme Court (which is a really prestigious position – you have to be really smart to be a law clerk). Let’s all wish John good luck and let’s all thank him for his service to our beautiful country!!! Special thanks to Garret Freagault for helping me put this wod and trubute together.

TRIBUTE WOD

“Quantico”
1 Round
21 Box Jumps (24,20)
21 Deadlifts (115,80)
21 Hang Power Cleans (115,80)
no rest-add a roumd and weights go up
2 Rounds
15 Box Jumps (24,20)
15 Deadlifts (135,105)
15 Hang Power Cleans (135,105)
still no rest-add another round and weights go up
3 Rounds
9 Box Jumps (24,20)
9 Deadlifts (155,105)
9 Hang Power Cleans (155,105)

L2- (95,65)(115,80)(135,95)
L1- (65,35)(85,45)(95,55)

EXTRA CREDIT-CASHOUTS
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday and Wednesday)
Long Interval Interval
5 Rounds
1k Row
or
800m Run Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15 Weighted GHDSU

SPORT & PERFORMANCE

“MURPH”
You Must Complete this WOD Today or Tomorrow.
NO CHERRY PICKING!!!
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

If You plan on doing Murph on Thursday, take today OFF or YOU can join us at CFB at 12pm Wednesday, we will be having fun with some strong man STUFF!

A. STRONG MAN/STRENGTH
1. Lift the Heaviest Stone Possible, then take about 20% of that stone and lift it as many times as possible in 1 Minute x 3 Rounds with 1 Minute Rest

2. Move a Yoke As Heavy As Possible, Move it about 50-60ftx2.
If you do not have a yoke, try a barbell with 70# KB’s Hanging from sides on bands

3. Today’s WOD

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