8.13.22
Warm-up
[5-15:00]
400m jog
+
8:00 @ warm up pace
3/3 deep lunge mtn. climbers + reach
7 squat to stands
7 KB RDLs
7 Push Up to Down dog
7 Squat jumps for height
Specific Prep
[15-20:00]
Set up workout and sort out team details if needed
Metcon
[20-60:00]
The Flyin' Hawaiian (Time)
For Time
21-15-9-15-21
then
15-12-6-12-15
of
KB Swings (53/35)
Burpees
Sit Ups
This was the last workout CJ did in his home garage during his lunch break the day he was killed. The first part is the portion he did. The bottom portion is what he wrote for his son Conner to do. We wrote it as one workout. You can advise people to do the top part only, the whole thing, or partner up.
Shirt orders will close August 12. If you can make sure to share this link with your membership, we would appreciate it! Below is the link for preorders.
Sgt. C.J. Nelson Tribute Shirt (rokfit.com)
Below is the donation site. All money will flow through this for transparency. Please select "Nelson Memorial Fund" and you can reference the benefit.
Online Giving (accessacs.com)
