7.10.2020

By
November 6, 2020

Friday Schedule
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45
High Fitness: 6 AM

HERO WOD FRIDAY
SWOD
Build to a heavy Hang Squat Clean (Use this to warm up and surpass the weight you'll use in the workout.)

Hero WOD

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

"Ship"
Nine rounds for time of:
7 Squat Cleans 185/125
8 Burpee box jumps, 36"/30"

YouTube Workout: https://youtu.be/klj_36B2vAY
3 Rounds:
15 Double Dumbbell Hang Squat Cleans (50's/35's)
15 Lateral Dumbbell Burpees

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