WOD Page

Tue, Jan 14

Mon, Jan 20, 2020 at 8:00am Holiday Schedule: Holiday Schedule, due to Martin Luther King holiday. We will only have 8 am and 9:30 am classes. Coach Jr
Mon, Jan 20, 2020 at 8:00am MLK WOD: 34 AMRAP 63 Power Cleans @115/75 64 pull-ups 64 SDHP @115/75 65 Burpees 68 Front Squats @115/75 *200 Meter run after each movement - 1 partner runs 100, then the other runs 100 **
Most Recent Benchmark:
MLK DAY on Jan 19, 2020 (172 days ago)

1-14-20


Time
Hero WOD “Marston”
Complete as many rounds as possible in 20 minutes of:
1 Deadlift @405/285
10 toes-to-bars
15 bar-facing burpees

If you do not have over a 450+/315+ deadlift max I would highly recommend scaling to 90% of your 1 rm.

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

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1st20donald c Tue, Jan 14, 2020

donald c20  315 deadlift 9 Rounds



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