Wednesday"Crossfit Total"Three attempts of each lift:• Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 -then-Optional:3 SETS20 Ring Rows (Rings set at armpit height)30 Push Ups-Rest 1:00 b/t Sets-
“Gallant” Hero WOD – 151107
Today is the day. We are doing the Hero WOD “Gallant.” Veterans Day is November 11th and this is our small way or saying “thanks.”
Taken from CrossFit.com:
“U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.”
This one is for you, sir!
“Gallant”
For time:
1 Mile Run With a 20# Medball
60 Burpee Pullups
800m Run With a 20# Medball
30 Burpee Pullups
400m Run With a 20# Medball
15 Burpee Pullups
IHCF Family: let’s say thanks!
