Albany CrossFit – Albany CrossFit: WOD – (Be)tter
🇺🇸 A HERO’S STORY
“Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
🎖 HERO WOD
Mr. Joshua (Time)
5 Rounds of:
30 GHD Sit-Ups
15 Deadlifts (250/165)
🔹 RUN: Alternate between 200m and 400m. Ex: 200-400-200-400-200m.
🔹 GHD SU: Reduce reps to 12 to 15. Layback to half ROM. V-Ups or Tuck Ups.
🔹 WEIGHT: Reduce to complete in 1-2 sets each round.