Friday, July 1st WOD

daniel-th

Reminder – CFBF will be closed Sunday, July 3rd and Monday, July 4th for the holiday.

Regular schedule/classes resume on Tuesday, July 5th.

Workout for Fri., 7/1:

Warm Up –

400m Run

2(2×10 Banded Pull aparts: OHS and Frontal)

1 Minute HS Hold

20 Cossack ALT

3 second RBM during transition

Mobility –

Lax Smash: Plantar and Peroneus Longus

WOD –

“Daniel”

In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq by a roadside bomb on Thursday June 8, 2006. Daniel is survived by his wife Kathy, daughter Mallory and his parents, Ronald and Judy Ann.

Comp:

50 Pull-ups

400 meter run

21 Thruster (95/65)

800 meter run

21 Thruster (95/65)

400 meter run

50 Pull-ups

Perf:

50 Pull-ups

OR

50 Parallel Ring Rows

400 meter run

21 Thruster (85/60)

800 meter run

21 Thruster (85/60)

400 meter run

50 Pull-ups

OR

50 Parallel Ring Rows

Fit:

50 Ring Rows

OR

35 Pull ups

400 meter run

21 Thruster (75/55)

800 meter run

21 Thruster (75/55)

400 meter run

50 Ring Rows

OR

35 Pull ups

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