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Monday 050519

6
May

Monday 050519

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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🇺🇸 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