UNLOADED 11-9-15

UNLOADED 11-9-15

PSKC CrossFit – UNLOADED

Metcon

RAIDER PROJECT WOD

We are kicking off Veterans Day week with a Hero WOD everyday this week. If you are veteran please email dale@www.pskccrossfit.com with your service photo by Monday night.

Today we are joining our friends at the Raider Project to help veterans out. Please visit the link and consider donating to this great organization as you participate in this partner workout.

http://www.raiderproject.org/raider-project-wod/2015

http://www.raiderproject.org/raider-project-wod/2015

Metcon

Watch the YouTube link for video description. We will be changing a few things.

https://youtu.be/r-f0YI3affg

Metcon (Time)

Partner Up and wear 25lb body armor and/or weight vest if you can.

Insert:

2015 row

Farmers Carry double KB (70/44) 70m x 7 (Utility Pole, west end of gym to fire hydrant)

Actions On:

70 x Ring Rows

70 x Goblet Squat (53/35)

70 x Push Ups

70 x Box Jumps (24/20)

70 x Russian Swings (53/35)

70 x Slamball (30/20)

70 x KB Burpee Clean/Press (53/35)

Extract:

2015 row

7 x 70m buddy carry (last carry, sprint together)

Notes:

All reps are to be completed as a partner, however you best see fit.

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