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Happy Birthday to Luis A.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get heart rate up
Weightlifting
Metcon (No Measure)
5 Rounds
10 Pushups
15 Meter Bear Crawl (50FT)
20 Sit-ups
Metcon
Metcon (Time)
4 Rounds for Time
15 Dumbbell Thrusters (2×40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb) 164 feet or 50 Lunges
For barbell 95/65lbs
Use A KB and do 15 each side for thruster and then 25 Meters L overhead and then 25M right over head
Use an odd object/Rock/backpack/luggage
This Firefighter Hero WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001.
Firefighter Mark Whitford, 31, called his wife before going into the burning South Tower of the World Trade Center on Sept. 11. A chauffeur for Manhattan’s Engine Co. 23, it was his duty to remain with the truck. But his wife knew he would not stay outside. “I knew he had to do what he was going to do to help people,” said his wife, Renee.
It was his dream to be on a rescue company and on the night of Sept. 10,
Extra Credit
Metcon (Distance)
20 min Run
No matter what don’t stop. Would rather you go slower and just keep running