WOD 7.11.16

CrossFit Silos – CrossFit

Warm-up

Gymnastics

Handstand Push-ups (3 X max reps – or development of skill)

Metcon

“Bearshark” (Time)

Hero WOD “BearShark”

In honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

WOD -”Bear Shark” (Silos RX)

9-15-21:

– Kettlebell Swings (1.5 pood)

– Thrusters (95/65#)

– DeadLifts (225/135#)

– 400m Run

WOD -”Bear Shark” (Silos RX+)

9-15-21:

– Kettlebell Swings (1.5 pood)

– Thrusters (115/75#)

– DeadLifts (275/185#)

– 600m Run

RX+ version is the true version of this Hero WOD
Larger Classes should consider setting up barbells that can be shared, consider a different order if needed to keep moving.

Cool Down

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