Wod Saturday 6/11/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

Prep the movements of the wod.

3.     Wod:

 “Hildy”

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

  • 100-calorie row
  • 75 thrusters (45,30)
  • 50 pull-ups
  • 75 wall-ball shots, (20,14)
  • 100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it

Scale options:

1.

  • 80-calorie row
  • 60 thrusters (45,30)
  • 40 pull-ups or ring rows
  • 60 wall-ball shots, (20,14)
  • 80-calorie row

2.

  • 70-calorie row
  • 50 thrusters (35,25)
  • 35 pull-ups or ring rows
  • 50 wall-ball shots, (14,10)
  • 70-calorie row

3.

  • 50-calorie row
  • 35 thrusters (25,15)
  • 25 ring rows
  • 35 wall-ball shots, (10,5)
  • 50-calorie row

Cash out: 

Mobilize for 5 minutes.  Ask a coach for help choosing mobility if needed.

Fun run

The 8:30 CrossFit bootcamp crew!

Posted in WOD

9 thoughts on “Wod Saturday 6/11/16

  1. 40:01, ring rows but rx everything else (no vest though)

    This was a tough slog. Thanks mick and cj for your help and Jim and Paul for finding moments of humor in 40 otherwise very unpleasant minutes. : )

    Like

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