Sunday 2/3/19 Sunday Hero WOD and Main WOD


In honor of Staff Sargent Keith Hendrickson, 41, of Bismarck, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24, 2004 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq.

Partner WOD

100 Air Squats

100 Box Jumps

100 KB Swings

100 Push-ups

100 Lunges

1600 M Row

Main WOD

M1: Muscle Up and Kip Drills

Option A: 15 Min AMRAP- Not for Rounds

3/1 Ring Muscle Up

3 strict Dips

10 Hollow Rock

Option B:

5 Scap Pull-ups

5 Kip Swings

5 Kip Pull-ups

M2: The Hangover

3 Rounds for Time

Option A: 800m Row 2 Rounds "DT" 155/105 12 Bar Facing Burpee

Option B: 800m Row 2 Rounds "DT" 115/85 12 Bar Facing Burpee

Option C: 800m Row 2 Rounds "DT" 95/65 12 Burpee

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png