CrossFit Praus – CrossFit
Warm-up (No Measure)
5 minutes stretching arms with green bands on rig, then:
3 Rounds:
10 Figure 4’s
200 M on bike
10 Tap Swings
10 Rotating back rack position
Handstand Work (15 Minutes)
Challenge yourself!! Handstand Walks, Hand stand Push Ups (deficit, strict or kipping), Hand Stand Holds. Do something that challenges your skill.
Mary Elizabeth (Time)
This is from Lumber City CrossFit
21-15-9
Squat Cleans (135/95)
Hand Stand Push ups
Calorie on Bike
Wall Balls (20/14)
Pull ups
Tomorrow’s WOD will be “Mary Elizabeth”
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This is a memorial WOD for a member of our local Crossfit community! Mary Dyson was killed in a limousine accident along with her 3 sisters and their husbands back in October.
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Mary was a veteran of the U.S. Army, attaining the rank of Captain. She served in Iraq for one year building schools in El Basra. Mary was also was a coach at Star Spangled Cross Fit in Watertown, NY. Mary was a devoted wife to Robert and loving mother to her beautiful son Isaac
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If anybody wound like to make a donation to the families we are in contact with Leo from Star Spangled Crossfit and can help lead you in the right direction.
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If any body wants to participate in this WOD please take pictures and send them to @starspangledcrossfit
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