Thursdays WOD – June 11th

ThursdaySantora

Warm-up: (10 minutes before class):

2 Rounds:

5 GHD’s

5 Pull-ups

200 M Run

 

Conditioning:

CAT ONE RX PLUS

Hero WOD “Santora” /Three Rounds for reps of:

1 minute Squat Cleans,  175/125#

1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep),

1 minute Deadlifts, 265/185#

1 minute Burpees,

1 minute Jerks,  175/125#

1 minute Rest

 

CAT TWO RX

Squat Cleans, 155/110#

Deadlifts, 245/170#

Jerks, 155/110#

 

CAT THREE

Squat Cleans, 135/95#

Deadlifts,225/160#

Jerks, 135/95#

 

CAT FOUR

Power Cleans, 95/65#

Deadlifts, 185/130#

Jerks,95/65#

 

Today’s WOD honors a Hero in CF’s Hero WODs:  Santora. 

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

When Jason Santora’s parents were unable to throw his little sister, Gina, a Sweet 16 birthday party, he decided to throw her one using money from his pool cleaning job.

“I always said that every girl should have a big brother like him,” Gina Santora said.

He had planned to make this his last mission and start recruiting for the Army in July. He was assigned to Fort Benning, Ga.

Santora graduated from Sachem North High School in 2003. He had been involved in the school’s science research and aviation programs and graduated early, said school Superintendent James Nolan.

 “He was a hero,” said his father, Gary Santora. “He died loving what he was doing.”