Warm Up 

Gymnastic warm up #9

1. 10 ring rows

2. Walking lunge complex 10m

3. 10 planche push-ups

4. Inchworm 10m

5. 10 Hollow rocks

6. Toy soldiers 10m

7. 10 Super rocks

8. Walking pigeon 10m

9. 10 single leg bridges R/L

WOD

Member’s choice Cindy or Mary 

Cindy 

20 minute AMRAP

5 pull ups

10 push ups

15 squats

Mary

20 minute AMRAP

5 HSPU

10 pistols

15 pull ups

Viola

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Warm Up 

Barbell complex #3

1. Deadlift

2. Back squat

3. Good morning

4. Press from behind the neck

5. Front squat

6. Press from the front

7. Thruster

WOD

21-15-9

(Men 95#/ Women 65#)

Thrusters 

SDHP

Warm Up 

Combo activation #3

1. Overhead banded pull aparts 20 reps

2. 10m OH duck walk

3. Toy soldiers 10m

4. Band pull aparts 20 reps

5. Walking lunge with Sampson followed by a broad jump 15m

6. Inch worm with push up 10m 

7. Band walks (Lateral)

8. Shuttle run 50m x2

WOD

4 rounds of:

3 minute run

10 Lunge complex L/R

(Froward lunge + Revers lunge + Lateral lunge)