SATURDAY
200 metre run
Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Tyre flip demo and practice Burgener – warm up your bar |
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Memorial WOD
“Rhodri”
In memory of Rhodri Thomas (35) member of CrossFit Aberdeen
Passed away: 11/04/2013 from Cancer
For Time (in Team of 3)
5 Rounds of:
· 33 Power Cleans (RX 80/60 Kg) · 12 Tyre Flips · 420-meter Team Run
Then: · 129 Burpees
Team work: · Have a captain to count you in … 3, 2, 1, flip · You can break up the work to suit … if “U-go; I-go; They-go” you can pick from the heavier end of your weight range – you ARE stronger than you think!
Remember: · Maintain your form and have strong pulls, big shrugs and fast elbows on the Cleans
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