Thursday – 151119

Tony Vickers – Handsome Devil-Dog, itn’t he?

I wish Facebook had let me know it was this young man’s birthday ahead of time. I’d have had this post ready last night. Alas.

Tony, I wrote THIS POST about a month ago, but its sentiment is worth repeating on your birthday: you are an exemplary member of our Community at 314. Always present, always encouraging, always giving 110%.

But perhaps first, always a Marine.

The CrossFit Community in general has utmost respect for our veterans, and CrossFit 314 is certainly no different. Thank you so much for your service.

Happy birthday, and keep up the Strong Work.

Warmup

Spealler Warmup
CrossFit Warmup

Strength

Deadlift

5 @ 50%
3 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
5+ @ 85%

WOD

8 Minute AMRAP

6 Front Rack Lunges 115/80
6 Hang Power Cleans
6 Front Squats
6 Push Jerks

Cashout

Coach’s Choice

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