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29th AUG 2015: Hero WOD ‘René’

29 Aug

  

Honoring the Danish fallen soldier, René, today @ CrossFit Gentofte with Pia, Søren & Lars.

Having served 2+ years in the Royal Danish Army, this WOD means a lot to me.

Skills

  • Negative MUs: 2 x 5 reps

Then

3 x

  • 2 strict pull-ups
  • 4 kipping pull-ups (gymnastics kip)
  • 6 butterfly pull-ups

Lifting

Snatch (singles): 50-50-52-52-55-55-57-57 kg 

Working on my starting position.

WOD

‘Rene’

7 rounds for time (wearing a weight vest 20/14 lbs)

  • 400 m run
  • 21 walking lunges
  • 15 pull-ups
  • 9 burpees

Result: 30:23 min

Squat

  • Pause back squat (3 sec bottom hold): 65-70-70-70-70-72-72 kg

Gymnastics

  • Handstand walk: 3 x max effort
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