WOD

WOD

CrossFit Total    similar to 2-15-10

Back Squat

Shoulder Press

Deadlift

3 attemtpts to find a 1Rm on each lift

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WOD

10-9-8-7-6-5-4-3-2-1

Pull-up C2B

Box Jump (30″)

GHD Sit-up

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WOD Provided by Crossfit.com

Ooouuuucccchhhh!!!!! That is how you "suck it up buttercup"

“Maltz Challenge”

Thanks everyone for comming out and supporting this memorial Hero WOD. We had a great turn out, I know many of you wanted to be there, you should be very proud of your fellow athletes. They worked very hard and executed all the movements, most had to scale down in some way shape or form but there were a few who followed the standard to a “T” You all make me a very proud coach.

WOD

400m Run

50 Pull-ups (Dead Hang)

100 m Fireman’s carry

50 Dips (rings)

100 Push-up

50 Knees to Elbow

100 Sit-ups

400m Run

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WOD

 Tabata Mash-Up

Squats

Sumo DL High Pull (65/45)

KB Swing

Aerodyne

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