On Friday, November 4th, we will be holding the EOD 131 Memorial Workout in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All proceeds benefit the EOD Warrior Foundation non-profit 501 (c) 3. This year we add Marine SSGT David B. Lyon to the list of 130 which now brings the total to 131. SSGT Lyons died of wounds received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory.

For workout details and to register, go to http://www.eodmemorialworkout.com/

When signing up, at the team option portion/select join a team, please select Crossfit East County/EODMU 11/

Please contact Sean, Paul or Teshina if you have any questions.

Level 1

E2MOM for 16 Minutes
3 Back Squats *AHAP
5 Strict Pull Ups
AMRAP in 15 Minutes
3 Wall Walks
6 Pull Ups
12 Sit Ups
24 Double Unders

Post load and total reps.

Level 2

EMOM for 15 Minutes
1 Snatch starting at 75%1RM
AMRAP in 12 Minutes
15 Bench Press 135/95#
15 Calorie Row
Rest 2 Minutes
AMRAP in 6 Minutes
10 Handstand Push Ups
10 Toes to Bar

Post load and total reps for each.

Barbell Club

10 Rounds
2 Low Sled Push 90/70#
20 Calorie Row

Post time.

Crossfit Old School

3 Rounds
2000M Row
Rest 3 Minutes

Post time for each round.