**BARBELL CLUB STARTS AT 1900. NO HERO WOD... SHOW EARLY TO WARM YOURSELF UP.**
Take at least 3 hours of rest between hero wod and BBC.
Warm up for 10 mins on rower or air dyne then mob yourself a lot. Get chest, shoulders, low back, lats, legs and hips loose!
Lax Ball MOB and rolling.
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
15 Squat cleans
12 Squat cleans
9 Squat cleans
6 Squat cleans
3 Squat cleans
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Pilot error was identified as the primary cause of the crash of a Mobile, Alabama-based MH-65 Dolphin helicopter that killed all four crew on board during a training flight over Mobile Bay, Ala., Feb. 28, 2012.
A lack of established flight manual procedures for inadvertently entering instrument flight conditions, and a lack of recent over water night and night vision goggle flying by the pilot were identified as contributing factors.
The four crewmembers lost in this mishap were Lt. Cmdr. Dale Taylor, Lt. j.g. Thomas Cameron, Chief Petty Officer Fernando Jorge and Petty Officer Third Class Andrew Knight.