Monday's Hero WOD

June 8, 2015

Back to the grind for another great week tomorrow...starting with a new Hero WOD to add to our leaderboard!

 

Monday June 8, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Mobility Monday!!

 

Warm-up:

200m Run

1 Length Drop Squats and RDLs

1 Inch worms

15 Hollow Rocks

10 Kip Swings

10 Ring Rows

10 Grasshoppers R/L = 1

 

Mobility: Lats

 

https://www.youtube.com/watch?v=skHV4sTF3hI 

 

STRENGTH: Prepare your mental strength so you can tackle another Hero WOD…Daniel!

 

WOD:  This WOD is dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006, exactly 9 years ago.

 

“Daniel”

 

For time

50 Pull-ups

400 meter run

21 Thrusters 65/95

800 meter run

21 Thrusters 65/95

400 meter run

50 Pull-ups

 

 

Endurance WOD (6:30pm)

 

8 RFT:

400m (Alternating Running and Rowing)

10 Single Leg Deck Squats

15 Slam Balls 20/30

 

On-Ramp (7:30pm)

 

 

 

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