Thursday WOD- Hero WOD GALLANT

8:30am WOD and Free Daycare
5:30 and 6:30pm Liberty Park WOD
5:00 Mobility by your coach.
Today we would like to follow a workout from last weeks CrossFit Main Site  and take on this workout to honor a fallen hero. Time Cap 45:00.
Run 1 mile with med ball 20/14#
60 Burpee Pull Up
800m Run w/ med ball 20/14#
30 Burpee Pull Up
400m run with med ball 20/14#
15 Burpee Pull Up



U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.


Today will be a tough trial, come in with the mindset that you are going to complete each rep as prescribed or have a plan on how you can scale this workout to your ability, your coach has many ideas to lead you in the right path.

One thing we would like to stress, is if you are not comfortable running and you are still in your beginning days of training with us we would suggest taking the run with no ball today or even opting for a row.   If you are confident in running, your body is stable then run with that ball!  Please be respectful to our neighbors, no running in lawns or blocking side walks.

Earn your dinner tonight,  enjoy!

Post WOD:
2, 1:00 Lateral Plank Holds.


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