9/2/16- Mash up

open gym rules pre req: schedule on fb

Three and a half men

4 rounds of cindy Rest 2 min 3 rounds 15 BW Deadlift 15 box jumps rest 2 min 2 rounds 9 cleans 135/95 9 ring dips/bar Each event is scored individually

CrossFit Endurance WOD

DVB

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

  10 wall-ball shots

  1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

  10 wall-ball shots

  1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

  10 wall-ball shots

  1 rope ascent

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael