September 26th, 2014

CrossFit (6am, 5:30pm)
Hero WOD:  Landon Jones and Jonathan Gibson.
This one comes to us from Mara O’Connell, who first did this workout last year at this time at CrossFit Coronado.  LTCD Landon Jones and CWO Jonathan Gibson, killed in a crash in the Red Sea on September 22nd, 2013. The pilots were assigned to Helicopter Sea Combat Squadron 6 out of San Diego and had been deployed for almost 8 months when a wave came up and hit their bird as it was landing on the flight deck.
AMRAP in 12 minutes:
Row 1000M or Run 800M (do this once, then continue with the AMRAP)
9 Man Makers, 35/26 lbs
22 Box Jumps, 24/20″
13 KB Swings, 70/53 lbs
CrossFit Light (7am)
Skillwork:  Knees to Elbows
Work Capacity:
For time:
– 25 Pull-ups
– Run 400M
– 25 Dips
– Run 400M
– 25 Knees to Elbows
– Run 400M
– 25 Squats
– Run 400M
“Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air.”
– John Quincy Adams

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