Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🇺🇸 A HERO’S STORY
Shane Eric Patton, Son of James J. Patton and Valerie A. Berdeski, was a U.S. Navy SEAL. He and other brave SEALs were killed in action, when an RPG struck their helicopter, in Afghanistan on June 28, 2005. He was 22 years old.
🎖 HERO WOD
35 Min. Time Cap.
Patton (Time)
25 Deadlifts (155/105)
Run 400m
10 Strict Pull-Ups
10 Clean & Jerks (155/105)
Run 800m
10 Strict Pull-Ups
10 Clean & Jerks (155/105)
10 Strict Pull-Ups
Run 800m
10 Clean & Jerks (155/105)
10 Strict Pull-Ups
Run 400m
25 Deadlifts (155/105)
[SCALING]:
🔹 WEIGHT: Reduce for unbroken deadlifts and at least sets of 3 to 5 on clean and jerks.
🔹 PULL-UPS: Aim to complete in 1 to 2 sets. Difficult ring rows.
🔹 RUN: Aim to complete at least 1,200m (200-400-400-200m) or a 1 mile total by reducing the middle runs to 400m.
🧘🏼♀️ ROMWOD
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Thread the Needle Pose / Side
1 Min. Pigeon Pose / Side