Wednesday, April 17, 2024 – CrossFit Route 7

Wednesday, April 17, 2024

We have Core Flex tonight at 5:45 PM! Sign up on ZenPlanner!

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Hero WOD “Blake”
4 Rounds for Time:
100′ Overhead Plate Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push-Ups

Optional Finisher
1:00/1:00 Crossbody Banded Shoulder Stretch
1:00/1:00 Lacrosse Ball Mash Shoulders
1:00-2:00 Foam Roll Calves