Wednesday WOD – 070418

If you need a blueprint on how to look Patriotic AF on Independence Day, look no further.

LET’S SEE THAT RED, WHITE, AND BLUE SPIRIT AT THE GYM!!
I’m going to post pictures and a poll online and the best dressed will get a free WCCF car decal.

FOURTH OF JULY SCHEDULE!
Weds, July 4th – 8:30am ONLY!! HERO WOD!
Thur, July 5th – No 6am Class. Gym Opens at 8am!

6TH ANNUAL EASTOVER FARM KIDS CAMP!

WORKOUT OF THE DAY

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

https://www.crossfit.com/workout/2016/12/02#/comments