U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
Fight Gone Bad style of a HERO WOD!!
KB Class WOD:
10 Rounds: 35/25lbs
1 One-Arm Swing (r)
1 KB Clean (r)
1 KB Front Squat (r)
1 Shoulder Press (r)
1 KB Snatch (r)
Repeat the sequence above with the left to finish Round 1. Switch back to right hand and begin round 2…
CF Class WOD:
“Santora”
Three rounds for reps of:
155/115 pound Squat cleans, 1 minute
20’ Shuttle sprints (20’ forward + 20’ backwards = 1 rep), 1 minute
245/195 pound Deadlifts, 1 minute
Burpees, 1 minute
155/115 pound Jerks, 1 minute
Rest 1 minute
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- Step 1 – triple extension of the ankles, knees, and hips into the active shoulder shrug..
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- Step 2: drop under the bar to catch the bar at your shoulders and lower to a full squat position
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- Renee’s FB post – “Would you believe this is my first cf class?!?” All of Susan’s personal training has shined through!! Way to go Renee!!
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- “…but my mommy can out burpee me!!”
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- “I can beat my mommy…”
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- CF Class Postings 9/17/12
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- KB Class Postings 9/17/12
