CrossFit Bonifas: WOD 18 JUN 10

18 June 2010

WOD 18 JUN 10

Three rounds for time of

10 Muscle-ups
10 forward Rolls
20 One Legged Squats, Alternating
Handstand Walk 20 Yards

Courtesy of HQ CrossFit http://www.crossfit.com/

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2 comments:

DonJune 18, 2010 at 1:14 PM
MAJ King; 22:31.
Muscle-up Scaled to 10 Pull ups and 10 Ring Dip.
LT G Good job on your Rx'd
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AmberJune 20, 2010 at 5:19 PM
No, good job on the hand stand walk....even better is tomorrow should be a 1-1-1-1-1-1 WOD. Yes!
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Read about CPT Bonifas

For those that don’t know here is a summary of what happened in 1976 that nearly brought the United States and North Korea to the brink of war. Two officers, CPT Arthur Bonifas commander of the security company at the JSA and his executive officer 1LT Mark Barrett on August 18, 1976 led a 5 man Korean Service Corps detail along with a six UNC soldier guard force to trim a tree that was obscuring the view of a guard shack located at the Bridge of No Return.

Read about rest of the story at ROK Drop

CrossFit Bonifas, South Korea

CrossFit Bonifas began in June 2009 at Camp Bonifas, South Korea with the officers of the Merry Mad Monks of DMZ. WOD continues at Camp BoniFas and Collier Field House, Yongsan Garrison. CrossFit Bonifas will continue to post daily workouts on the internet to measure and publicly record against multiple, diverse and fixed workloads among JSA officers and 8A staff.

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