CrossFit Cirencester – CrossFit
General Warm Up (No Measure)
Tack & Floss then:
Shoulder Taps & Lat Flex
Sgt Slaughter Arms
Russian Baby Makers
Running Prep (No Measure)
Walking Lunge with rotation over front knee
Walking lunge with hands to ceiling
Arabesque with Kicks
Knees to chest
Prone Snow Angels
Reverse grip hang
Scales and progressions
Set up stations & walk through WOD
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management’s Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
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If you finish first cheer everyone else on
Take time to high five all your fellow athletes
Put your time on the board and in WODify
Cool down – there will be lots of lactic acid from this one