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Components

Badger

Collin

Roney

Severin

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Workout

Hero WoD Friday

Pick something you want to crush, or work on a weakness, and go for it!

Warm-up

Banded Shoulder Activation
300m Run
30 Mountain Climbers
10 V-Ups
10 Hollow-Superman
10 Alternating Toe Touches
15 Push-Ups
15 Air Squats
Pigeon Stretch each leg
(set up for your hero wod)

Badger (Time)

3 rounds for time of:

30 squat cleans
30 pull-ups
Run 800 meters

95 lb/65 lb

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

To learn more about Badger click here

Collin (Time)

6 Rounds For TIme
400 meter Sandbag Carry (50/40 lb)
12 Push Presses (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pulls (95/65 lb)

In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010

To learn more about Collin click here

Roney (Time)

4 Rounds For Time
200 meter Run
11 Thrusters (135/95 lb)
200 meter Run
11 Push Presses (135/95 lb)
200 meter Run
11 Bench Presses (135/95 lb)

In honor of Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011

To learn more about Roney click here

Severin (Time)

50 Strict Pull-ups
100 Hand Release Push-ups
Run 5k
If you've got a 20# vest or body armor, wear it.

In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan

To learn more about Severin click here

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, January 11, 2019

Male Clients

Steve
Loner

9:30 AM CrossFit