WOD 120309

For time of:

Run 1.6km

then:-

3 rounds of:

25 Handstand Push Ups

50 Double Unders

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Cassie working the rope.

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Hero WOD Fundraiser

In solidarity with our fellow Crossfit affiliates, PushMore will be joining in and supporting the Lumberjack Crossfit Memorial WOD on Saturday, December 5th. Here's a write up on the fundraiser from their site:-

"Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now."

And here's the workout:-

"Lumberjack 20"

20 Deadlifts @ 125kgs

Run 400m

20 KB swings @ 32kg

Run 400m

20 Overhead Squats @ 50kgs

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps @ 24"

Run 400m

20 DB Squat Cleans @ 45lbs each arm

Run 400m

So, come and workout for a good cause. See you on Saturday!