Reminder 9am and 10am ONLY

WOD for 11/11/19

Complete 3 sets of: •10-12 Barbell Rollout •15-20 Banded Face Pulls 

Complete 3 rounds (try to go unbroken): •20 second Side Plank Toe Tap (each side) •20 second Side Plank Rotations (each side) •60 second Prone Plank 

Hang from a pull-up bar for 6 minutes (Cap it at 30-minutes) Each time you drop from the bar, perform: •800-m Run •30 Push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death. Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features Push-ups, Sit-ups, and a 2-mile Run. He was particularly fond of long workouts, heavy lifts, distance sprints, Push-ups, and Sit-ups. Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members. 

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