Teams of 2
20 Deadlifts 275/185lbs
400m Run/Row
20 KB Swings 2/1.5 pood
400m Run/Row
20 Overhead SQ 115/85lbs
400m Run/Row
20 Burpees
400m Run/Row
20 Pull Ups C2B
400m Run/Row
20 Box Jumps 24"
400m Run/Row
20 Squat Cleans 45lb Dumbells
400m Run/Row
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A Hero WOD dedicated to the four fallen soldiers that were members of Lumberjack CrossFit.
20 Deadlifts 275/185lbs
400m Run/Row
20 KB Swings 2/1.5 pood
400m Run/Row
20 Overhead SQ 115/85lbs
400m Run/Row
20 Burpees
400m Run/Row
20 Pull Ups C2B
400m Run/Row
20 Box Jumps 24"
400m Run/Row
20 Squat Cleans 45lb Dumbells
400m Run/Row
Post time to comments.
A Hero WOD dedicated to the four fallen soldiers that were members of Lumberjack CrossFit.
All movements are done in pairs. For instance, Team Invincible - Chuck and Mr. T - Chuck does 20 Deadlifts (w/ his pinky) while Mr. T does the row. Then they switch so Mr. T does the Deadlifts and Chuck does the row. They can't advance to the next movement until both have completed the row and the movement. Once they're finished both their movement and row they then move to the next movement and row.
Match up w/ someone of comparable strength/wind. GET SOME!!
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7 comments:
Sounds like fun - would love to come if I wasn't up so late checking out the blog..lol.
Bringing Babe the Blue Ox, gettin' my flannel ready & eatin, flapjacks. I'll be there if I can get out of doing a rainy, cold run! Great cause!
woke up early in anticipation of this!! i hope it stops raining so we can run!!! i'll keep my fingers crossed until 9:30.
You all can just do a mini mud run, I'm sure Mark and Nick can put some trenches in the back. Ha ha. Have fun today everyone:)
For a good cause. This wod was brutal. Mark wayne brian u guys killed it. Running in the rain blows
26:28
Partnered up with Jen. Thanks girl! Awesome job! Thanks for telling me when to stop...and she just keeps rowing and rowing...
WOD: 30:30
Rowed, 95 deads, 1 pood kb, 45 OHS, BURPEES :), Red C2B, 24 tire/wgts (YES!!!), Sqt Cln 25lbs DBs
Jen & I picked the 20" box BUT it got used for pull ups. So, we jumped the big loader tire w 45's under it. 24! Got comfortable with my uncomfortable without thinking and did it! So happy!
Thanks Brett. Great job everybody :) Have a great weekend!
yo wayne, this one's for you bro
http://www.marksdailyapple.com/almond-banana-pancakes/
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