Ballston CrossFit » Thursday, May 19, 2016
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Thursday, May 19, 2016

Mark your calendars and invite your friends: Thursday, May 26 is “Free Bring a Friend to WOD Day” and “WOD with Warriors- 21 Guns” in collaboration with Team RWB! 

Friends are welcome to join during any WOD time throughout the day. Our 6:30pm WOD will be a special workout with Team RWB!

A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military.

 

RSVP on Facebook and invite your friends! 

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Rope Climb Technique:
12 climbs for time

 

Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible (one working at a time) of:
18 pull-ups
18 kettlebell swings (24/16)
18 Goblet Squats (24/16)
Every time the partner returns from the suitcase carry,before rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)

 

Finisher:

Goat Work

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