Monday

Ironclad CrossFit – CrossFit

Warm-up

PlansGiving

3:00

Strength

Push Press (1 X 20 )

WOD

Metcon (Time)

25 WallBalls 20/14

25 Sit-Ups

25 Hang Power Snatch 95/65

3 Rounds
RX+: GHD Sit-Ups, 30/20

Accessory

Metcon (AMRAP – Reps)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Pull-UPs

HSPU
RX+: Strict PU, Strict HSPU

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Viola

Ironclad CrossFit – CrossFit

Warm-up

WOD

Alex (Time)

1000 M Row

20 Power Snatch 155/110

60 Burpee (over the bar)

20 Power Snatch

1000 M Row
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

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