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Yakima’s CrossFit Reformation 11.11.13

10
Nov

Yakima’s CrossFit Reformation 11.11.13

We will only be having a 9am, and 10 am class!

Your acts of selflessness and unconditional love for this country will never be forgotten. We salute our Veterans today and thank you for your dedication!

 

Prep Work:

3 Rds of
10 Lat pull ups
50Ft Duck walk
10 Tuck jumps

 

WOD:

Today we will be doing our first Hero workout. A hero workout is a workout in honor of a fallen soldier. Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

First Posted 15 June 2006

 

“Daniel”

50 Pull ups
400M run
21 Thrusters 95/65
800M run
21 Thrusters
400M run
50 Pull ups

For Time

Post Results to comments.

 

ACC work:
Run the KB Rack
Start at the smallest Double kbs and get 5 Strict shoulder presses. After 5 progress to the next size bells, Go as high as you can.

Cool Down:
General Warm up

2 Responses

  1. Jonathan Douglas

    Thank you Veteran’s, that Marcos and Reformation and the good folks that made this morning fun. 16:01, anyone else throat feels rough? …

  2. Sarah

    Super awesome WOD- thank you coaches (coach Marcos! This AM) for pushing me- I love Crossfit reformation! Always brings a smile to my heart and body! 32:00 mins! And still shaking!

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