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23
09
2012

WOD 9.24.12

By admin 0

Today we will celebrate the life and morn the untimely death of another one of our nation’s Heroes!!!

Atom was a great man and true warrior, I knew Atom from our deployment to Afghan on MT-4 and more so as a fellow CrossFit affiliate in Lorton Virginia.

Atom and his wife are owner/coaches at CrossFit Liberation and we will do the WOD posted by them in his honor!!! Blue Skies Brother!!!

Pre-WOD:

Warm-up/Stretch

Technique:

Jerks

WOD:

“Coach”

With 1 Burpee Every Min on the Min

15- Man Makers 25/45

30- Wall Balls 14/20

45- Explosive Push-ups (clap)

60- Hammer Strikes (sledge)

75- Sit-ups

90- Box Jumps 20/24

105- Double Unders (2x Singles)

Post WOD:

Stretch and Mobilize (by marshall)!

author: admin

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