Saturday 11/16/13...Hero WOD: "JORGE" .. or....... EMOM - Back squats

Warm up: 2 rounds
20 air squats
20 lunges

**Day 6 sit up challenge - do 45 sit ups

"JORGE"
for time:
30 GHD sit ups
15 Squat cleans (155)
24 GHD sit ups
12 Squat cleans
18 GHD sit ups
9 Squat cleans
12 GHD sit ups
6 Squat cleans
6 GHD sit ups
3 Squat cleans

Enlarge image

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

or...........


EMOM (every minute on the minute)

With a continuously running clock do one Back Squat #135 the first minute, two the second minute, three the third.........continuing as long as you are able.

When you can no longer continue......do air squats as many rounds as you are able