Wednesday, October 4th, 2017

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

HERO CHALLENGE WORKOUT #2!

Strength:  Tempo front squats
9 sets of 2 tempo repetitions (5 seconds down, 3 second pause in the bottom, stand)
0:00 – 2 @ 53%
1:00 – 2 @ 58%
2:00 – 2 @ 63%
3:00 – 2 @ 53%
4:00 – 2 @ 58%
5:00 – 2 @ 66%
6:00 – 2 @ 53%
7:00 – 2 @ 58%
8:00 – 2 @ 69%
Workout of the Day:
“Jorge”
For time:
30 GHD sit-ups
15 squat cleans (155/105)
24 GHD sit-ups
12 squat cleans (155/105)
18 GHD sit-ups
9 squat cleans (155/105)
12 GHD sit-ups
6 squat cleans (155/105)
6 GHD sit-ups
3 squat cleans (155/105)