Thursday 19, May 2016

Warm up:

2x Down and back

High knees
Butt kickers
High toe touch
Lunge w/ twist
Karoke

Stabilizer:

100 v- twist with weight each side

Strength:

15 minutes to find a heavy 1 rep max

Deadlifts

Super set each set, even warm ups with 7-10 STRICT chin ups

Metcon:

• 3 Rounds for Time
• 400 meter Run
• 21 Kettlebell Swings (1.5/1 pood)
• 15 Knees-to-Elbow

 9 Ring Dips

aka: “B-1 Australian Hero WOD”

Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22. More info...

Ben trained with the crew at CrossFit North Queensland before being deployed. They created this workout to honor him.