October 2021

“Jorge”
For time: 
30 T2B Rx+GHD Sit-ups
15 Squat Cleans 135/95# Rx+155/105# MRX 115/95#
24 T2B
12 Squat Cleans
18 T2B
9 Squat Cleans
12 T2B
6 Squat Cleans
6 T2B
3 Squat Cleans
*Rx+ is movements and loads for official Hero WOD*

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

AMRAP in 20 Minutes of:
21 Calorie Row or Bike
21 Kettlebell Swings 55/35# Rx+70/55#
21 Box Jumps 24/20” MRX 20/18”

“Finisher”
Immediately at the end of WOD
1 Mile Run for time

3 RFT: 
30 Dumbbell Snatch (30 total, from floor, alternating arms) 50/35 RX+70/55 MRX 40/25
20 Meter One Arm Dumbbell Overhead Lunges
10 Burpees

Seven-2 minute rounds for reps of:
200 Meter Run
One Max Set of Wall Ball Shots 20/14# 10/9’ MRX 20/10# 9’
Rest 1 minute b/w rounds and after last round

“Finisher”

3 Sets:
E3MOM per set
5 S20 (no rack and only get one shot per set to make all 5 consecutive reps)
Score=Total of all 5 rep completed sets (for ex: 1st set=95, 2nd set=115, 3rd set=135, Total=95+115+135=345)