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WOD – Wednesday, 11/01/2017

By admin | In CrossFit Rocks | on January 10, 2017

CrossFit Rocks – CrossFit

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.


Warm-up (No Measure)

Pushup complex

– regular

– narrow

– wide

– stagger


Metcon (Time)

12 rounds for time of:

20/15kg dumbbell hang squat cleans, 10 reps

6 handstand push-ups on dumbbells

Advanced Athlete Extra Work

Metcon (Time)

EMOM 10 minutes

X strict muscle ups


Row 2km

Gymnastics strength WOD

Metcon (Time)

Max chin over bar hang

Metcon (Time)

Max straight arm hang

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