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OUR BLOG

WOD – Saturday, 18/11/2017

By admin | In CrossFit Rocks | on November 17, 2017

CrossFit Rocks – CrossFit

Monday will be the last day to bring in cash for the Christmas dinner as we need to finalise numbers!


Hope everyone is ready for some pulling today!

Warm-up

Warm-up (No Measure)

400m run

Then;

2 minute hang (break up as much as needed within the 2 minutes)

Then;

3 rounds

10m bear crawl

10 box jumps

10 ring rows

Broomstick drills

Metcon

Viola (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

11 power snatches, 95 lb.

17 pull-ups

13 power cleans, 95 lb.

Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
To learn more about Viola click here
95lb = 43kg/30kg

Masters WOD

Master’s Viola (AMRAP – Rounds and Reps)

20 minute AMRAP

400m run

11 snatches 30/20kg

12 pull ups

13 power cleans 30/20kg

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