Today is a Canadian hero WOD, Wilmot
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.6 Rounds for Time
50 Squats
21 Ring Dips
SpitFire Endurance
PTL WOD
Lunges (each leg)
Push-Ups
35-30-20-10 Reps
50 Squats
21 Ring Dips
SpitFire Endurance
Run WOD Only.
Run:2 x 1 mile rest 3 min between intervals, 2 x 800 rest 2 min between intervals, 2 x 400m rest 90 sec between intervals, Rest 3-5 min, 1 mile TT rest 3 min, 2 x 800 holding 1 mile TT pace -5 sec pace per mile rest 2 min, 2 x 400m holding 1 mile TT pace -10 sec pace per mile .
PTL WOD
Lunges (each leg)
Push-Ups
35-30-20-10 Reps
Nice 2 rep maxes all around.
WOD Contributed Courtesy of CrossFit Inc. and CrossFit Endurance/UnScared Inc.
2 comments:
Wrong reps for the Ring Dips. SHould be 25. Check mainsite...
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