– ENDURANCE INTERVALS –
400 Meter Run
200 Meter Run
100 Meter Run
*:40 sec rest in between intervals
*2:00 min rest after a full set.
*be aggressive here today.
– WORKOUT OF THE DAY –
4 Rounds for Time:
40 Calorie Assault Bike
30 Slamball Over Shoulder
20 Wall Ball Shots
*Fitness scale to 3 rounds & 25 cal bike.
Background: This workout is dedicated to North Dakota Army NaRonal Guard Spc. Jon P. Fepg who died on July 22, 2003, while serving during OperaRon Iraqi Freedom. Fettig, 30, of Dickinson, ND; assigned to the 957th Engineer Company (V Corps), Bismarck, ND; died when the Heavy Expanded Mobility TacRcal Truck he was in was hit by a rocket-propelled grenade July 22 outside of Ramadi, Iraq.
Fettig was part of a Dickinson-based engineering unit but volunteered to fill a vacancy in Bismarck’s 957th Mutli-Role Bridge Company. The Bismarck unit lee for Kuwait in late April, 2003, then moved into Iraq.
Fettig was the first North Dakota NaRonal Guard Soldier killed in battle since the Korean War. He is survived by his wife, Cody; and parents, Larry and Shirley.
This workout was originally posted by CrossFit Fargo @crossfitfargo (Fargo, ND, USA) as the workout of the day for July 29, 2018.