Today we will complete our second to last hero WOD of the semester, ‘Adrian,’ and we will start class by watching a CrossFit video demonstrating the proper movements of the WOD prior to execution. Prepare get dizzy on this one, as we’ll be learning and incorporating Parkour Forward Rolls for the first time. You can watch a workout demonstration video by clicking here. Now let’s learn about our hero…

U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. He is survived by his parents, Jorge and Teresa Elizalde, sister Rachel, and daughter Sydney Grace. For more information about SFC Elizalde, click on his picture below the WOD.

HERO WOD: “ADRIAN”

AMRAP 10:
3 Parkour Rolls
5 Inch Worm Push-Ups
7 Hanging Knee Raises
9 Box jumps

# Rounds:________