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OUR BLOG

WOD – Saturday, 17/11/2018

By admin | In CrossFit Rocks | on November 16, 2018

CrossFit Rocks – CrossFit

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Hero WOD – ‘Bert’ is gonna be a long grind but then hero wods aren’t made to be easy!!!

Warm-up

Warm-up (No Measure)

Dynamic warmup

1 round

20 Arm circles

20m light jog

20m butt kicks

20m high knees

20m skipping

Metcon

Bert (Time)

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here

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