WOD for Saturday

In 31 Minutes Buy-in- 42 Calories on the Assault Bike Then AMRAP 7 Strict Pull-ups 4 Deadlifts 335, 225 18 Push-ups 400m Run

Every other 400m Run complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.

https://www.gofundme.com/justin-poitras

From CrossFit Southie

"This Saturday, July 14th we will be coming together as a community to honor our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing.

On Saturday we will be running classes on a normal schedule. Anyone is more than welcome to join us for this memorial workout. All we ask is that if you are not a paying member that you give a donation to Justin’s family. We have noticed that many members have already donated and we very much appreciate your generosity. Let’s come together as much as we can to help this mourning family.

The workout is as follows:

In 31 Minutes Buy-in- 42 Calories on the Assault Bike Then AMRAP 7 Strict Pull-ups 4 Deadlifts 335, 225 18 Push-ups 400m Run

Every other 400m Run complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.

31- Years of Age 42- Engine Number 7-4-18- Date of passing

It all starts off with a tribute bike ride. Justin LOVED heavy deadlifts and also liked workouts with basic bodyweight movements that he did in the marines- strict pull-ups and push-ups. The sandbag is to signify running with a load of firefighter gear."

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