![]() WOD 5 Rounds For Time: 10 Back Squats 135/95 60 Second High Plank Hold 10 DB Floor Press 50's/35's 15 DB Thrusters 50's/35's 10 Right Leg DB Box Step Ups 50/35 10 Left Leg DB Box Step Ups 50/35 60 Second Low Plank Hold
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![]() “RANKEL”HERO WOD
Antz & Carissa's Happy Birthday Workout![]() Partner WOD Buy In: 1988 Meter Row Then: 2 Rounds 32 Wall Balls 20/14 11 Power Cleans 115/85 36 Wall Ball Partner Sit Ups 20/14 26 DB Snatch 50/35 32 Pull Ups 11 Deadlift 185/155 36 Push Ups 25 DB Curls 50/35 Then: Cash Out: 1985 Meter Row **Only one person working at a time ![]() WOD “FERD”
![]() WOD “KUTSCHBACH” CROSSFIT HERO WOD
Background: Dedicated to U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, who died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew. |
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March 2024
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