210903 - FYF - Hero WOD "Badger"

TOMORROW (Saturday)
We are doing a partner Hero WOD in honor of the 14 marines that died last week in Afghanistan. Please join us for a minute of silence as we remember those that gave their lives.
”THE 13”
13 Rounds for time:
26 Calorie Row
8 Burpee Box Get Overs (Walls or 2 Boxes Strapped together)
21 DB Shoulder to Overhead 35/20
(With a Weight Vest if Possible)

LABOR DAY SCHEDULE
8am - 9:30am - 5:30pm
We will be doing our annual 12 Labors of Hercules Workout

QOTD - Weekend Plans?

WARM UP - 200m Run
2 Rounds of 10 Squats and 10 EB Bent Over Row
400m Run
2 Rounds of 10 Squats and :30 Dead Hang

MOBILIZE - Couch Stretch on Wall
Banded Chest Opener

COACH PREP - Review Squat Cleans

WOD - Hero WOD “Badger”
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. The “Badger” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 19, 2007 (071219).
TIME CAP @ 35 minutes
(A: Competitor) / (B: Performance)
FOR TIME
3 Rounds
30 Pull Ups
30 Squat Clean 95/65
800m Run

(C: Fitness)
AMRAP 30:
Banded Pull Ups/Ring Rows/Jumping Pull Ups
30 Squat Cleans or Power Cleans 75/55
800m Run or Row or (4 minute bike)