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Open Gym or Daily WOD

DATE: Thursday, September 7th, 2017

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 Choose between the following…
1. Open Gym
2. SWOD
3. Metcon (hero Wod) + mobility

 

SWOD:
5×7 LBBS
Alt: ME HSPU
5×5 DL
Alt: 1 Min Plank
5×2 Snatch (full)
METCON:


Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.
Hero WOD Kev
(slightly mod)

26 Min AMRAP: Team of 2
6x DL (each) 315/205
9x Bar facing burpees (synchronized)
9x bar muscle-ups (each)
55ft Farmer Carry 70/55 (each)

 

 

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