Wednesday’s WOD – July 18, 2018

Strength

Deadlift
Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
Build to a Moderate Set of 7 Repetitions: Deadlift

Body Armor

Part 1: 2 Sets, Not for Time
7 Inverted Pausing Barbell Rows
14 Kneeling Single Arm Presses
21 Glute Bridges

Part 2
800 Meter Double KB Walk
1st 100m?? ?Both KB?s in Farmers Carry (at sides)
2nd 100m?? Both KB?s in Front Rack Position
3rd 100m ? Left Arm Front Rack, Right Arm Farmers Carry
4th 100m ? Left Arm Farmers Carry, Right Arm Front Rack
Repeat that twice for 800 meters total.

I have been a devoted participant in crossfit for the past 4 years. I have found that it enriches my life in many ways. For example, I love the community that comes with joining a crossfit box. I love the physical challenge and growth I see in myself and my fellow athletes, but I never thought that crossfit could provide a dramatic real world benefit. I often hike in the woods with my Mom, not necessarily on established trails. Recently she and I were bushwhacking a trail near our home, when she stepped into a hole, causing her to break her ankle. She was unable to walk, crawl or hop due to her pain and severe injury. Since we were just out for a quick walk in the woods we had not brought any safety equipment, and we had no cell phone reception. We couldn’t call for help, and since there was no established trail, I couldn’t leave her alone for fear I wouldn’t find her again! We decided the only way out was together, so I picked her up on my back and walked her out over a mile to the main road where we were able to get help. I know that I owe my strength to the time I spend with my Crossfit Family, and I am even more grateful for it today!

Amy Smith

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Amy Smith