Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“Team TUMILSON”
Teams of 2. 1 person work while the other rests.
8 Rounds for time
400 meter Run
22 KB Burpee Deadlifts(53,35) Must let go of the KB to do the burpee
*We will be using kettlebells instead of Dumbbells.
*Scale load of kettlebells as needed.
*Divide the rounds run and reps however you like.

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed.  He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Post WOD
Banded hamstring stretch 2 minutes per side.

CFS Box Brief:

Whole Life Challenge Starts January 20th.  
Sleep points start tonight! 
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  

CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place on February 3rd. 

This challenge is 41 floors (789 steps)!

Join our team and let’s do this together.  Pre-registration is open until January 30th and is $35.  You may also register on the day of the event for $50.

Link to Fight For Air Climb registration page

Donate to our CrossFit Synergistics team page or start a personal donation page of your own.