Friday, August 5th, 2016

CrossFit:

WOD:

"KEVIN"

3 Rounds For Time:

32 Deadlifts (185/135)

32 Hanging Hip Touches (alternating arms)

800M Running Farmer Carry (As close to 15 pounds in each hand as possible. Either dumbells or kettlebells)

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL.

Functional Fusion:

35 MIN PROGRAM:

7 MIN STATION A: 3 MIN – ROW 2 MIN – WALL BALL SHOTS 1 MIN – BURPEES REST 1 MIN + 7 MIN STATION B: EMOM x 6: 30 DOUBLE UNDERS + 30 SEC SIT UPS REST 1 MIN + 7 MIN STATION C (Same as A): 3 MIN – ROW 2 MIN – WALL BALL SHOTS 1 MIN – BURPEES REST 1 MIN + 7 MIN STATION D: EMOM x 6: 30 KB SWINGS + 30 SEC FRONT PLANK HOLDS REST 1 MIN + 7 MIN STATION E(Same as A): 3 MIN – ROW 2 MIN – WALL BALL SHOTS 1 MIN – BURPEES

#WOD #FunctionalFusion