Hero WOD - A Day Early
Because Veterans Day falls on Free Trial Thursday, we have to get this one in a day early. Please join us!
Thank You Veterans
Wednesday, we show honor and thanks to all who serve and have served in the United States Armed Forces. Veterans Day started as a day to reflect upon the heroism of those who died in our country's service, and was originally called Armistice Day. It fell on Nov. 11 because that is the anniversary of the signing of the Armistice that ended World War I. In 1954, the holiday was changed to "Veterans Day" in order to account for all veterans in all wars.
To Honor
AHero WOD is a tribute to a fallen first responder or member of the military who died while serving honorably in the line of duty. ...Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, passed away Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. This WOD was put together in his honor and first seen on CrossFit.com February 2018.He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
The Board
The Mobility
2 minute Banded Lat and Front Rack Stretch
The Warm-Up
3 Rounds or 3 minutes
- 12 Jumping Jacks
- 12 Butt Kicks
- 12 High Knees
- 12 Air Thrusters
- 12 Center Wood Chops
- 12 Mountain Climbers
The Strength/Build to WOD
2:30 Loop - Building to your Cluster WOD weight...1 Burpee + 2 Russian KBS + 4-1 Clusters (build each round) + 8 Mtn. Climbers + 8 High Knee Out/Inhttps://youtu.be/K_3wspjOd-I
The WOD
This WOD weight is challenging. Be sure to test your ability during the strength, and realize you must perform 10 reps after a 100m sprint.'T' - 5 Rounds for Time with a 28 minute time Cap
- 100m Sprint
- 10 Clusters Rx=115/95 Per=95/75 Fit=8 reps at 55/35
- 15 KBS Rx= 70/50 Per=50/35 Fit=10 reps at 35/25
- 100m Sprint
- 2 minute rest between each round
https://youtu.be/3hSq1xcEmyE
The Finisher
5 Rounds of 10-20 Integrated Pullshttps://youtu.be/7Z579XJQPj8
