"TK" Hero WOD Friday, Nov 17th/17
Movember or Rovember?
So I have had the request from our major resident dog lover and frenchman Roman to ask you for some support.From RomanSo, Rovember is a similar version of Movember.Except that the funds raised are going to the Georgian Triangle Humane Society. It is a not-for-profit organisation, and not funded by any government.As you know, CFI and the GTHS are my pillars that have helped me greatly for whatever life has thrown (or will keep dishing out) at me.I want to give back to the GTHS who spent $180,000 alone in vet bills last year.So yes, I'm growing a mustache, which I've never done before. The first goal was $500 which was attained in seven days. Now, I've pushed it to $1000.If CFI members want to help me to raise funds they can do so at www.gofundme.com/rovember-for-gthsYours trulyRoman.
Friday November 17, 2017
Focus:
Bench Press3-3-370%-80%-90%.
WOD: Hero WOD
"TK"U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.Complete as many rounds as possible in 20 minutes of:8 Strict Pull-ups8 Box jumps, 30/24" box12 Kettlebell swings, 2 pood.
Level 2
8 Banded Strict Pull ups8 Box jumps lower height but jump.12 KB Swings 28/20.
Level 1
4 Banded Strict Pull ups8 Step ups 24/20 ( higher then usual)12 KB Swings 20/12.
Level 4
wear a 20lb vestwith a 36/30 inch box.
Cash Out:
750m Row.Check back each night at 8pm for the next days WOD.
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