3 RFQ, with an empty bar:
8 Power snatches
8 Power cleans
8 False-grip scap ring rows
A. Strength: Weighted Pull ups (8:00)
Work your way up to a heavy single. If you're feeling good go for a 1RM.
Run 400 meters
11 Power snatches (95/65)
13 Power cleans (95/65)
30 Strict T2B
45 GHD SUs
60 Ab-mat sit ups
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
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