WOD – Mon, Oct 31
Indian Land CrossFit – WOD
Warm-up
4 Minute Bike/Row/Run
20 Banded Good Mornings
15 Glute Bridges
10 Single Arm Russian KBS
20 Scap Pulls
15 Bar Kips
10 Ring Rows OR Strict Pullups
Metcon
A.: Danny (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
SUB Banded Or Jumping Pullups
ARX+.: Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
-SELECT “NATE” OR “DANNY”-
B.: CORE FINISHER (No Measure)
Every Minute On The Minute For 7 Minutes:
*Select 1 Of The Following:
-:20-:25 Banded Standing Ab Crunch
-:20-:25 KB Deadbug
-:20-:25 Double KB Turkish Situp
()
Cool Down
FOLLOW PLIABILITY OR BELOW:
*Banded Lat Distraction
*KB On Knee Hold
*KB Calf Smash