Driving Force CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row

:30 on :30 off

x 5

3x

10 pvc pass throughs

10 single arm db strict high pulls (ea. arm)

5 KB Press

5 push up to downward dog

KB Clean review

Metcon

Metcon (Time)

“Valhalla”

For Time:

1500m Row

18 Double KB Cleans

12 Double KB Push Press

1000m Row

18 Double KB Cleans

12 Double KB Push Press

500m Row

18 Double KB Cleans

12 Double KB Push Press

Kettlebells- heavy as possible
This wod is dedicated to Andres Gonzalez and Diego Hernandez

USMC LCpl Gonzalez KIA on 12/July/2013 In Helmand province, Afghanistan, when the convoy he was traveling in came under small arms and RPG fire.

USMC Cpl Hernandez KIA on 18/Feb/2012 in Kunar province, Afghanistan while clearing a building suspected of holding insurgents and weapons a IED went off claiming the lives of Cpl Hernandez and two fellow marines.