CrossFit Kivnon 161123


Arrive early and get warmed up:.. you will have ten min to get warmed up... This is a different spin on hero WOD WEDNESDAY... first start off with:

A. 40 min cap:   "counting dead bodies like sheep to the rhythm of a war drum" 

400m- 10x lunge (5 each side) then 5 push press 45/33# you can use a barbell. You can't move forward unless u are lunging. So basically 10 lunges then 5 push press for 400m. You are stationary while push pressing. 

 B.  Randy": for time 9 min cap. Scale accordingly...

Use a weight that allows u to finish under 8 min. 

75 power Snatches 75/65/53/33#



Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.



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