CrossFit WOD, January 12, 2019

CoraInspirationUnderstanding the issues concerning suicide and mental health is an important way to take part in suicide prevention, help others in crisis, and change the conversation around suicide. Learn more here: https://suicidepreventionlifeline.org/how-we-can-all-prevent-suicide/
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In Honor of Cora and her Memorial WOD on January 12, 2019, a t-shirt was created and all proceeds will go to the 3 Peaks Scholarship Fund, where 1 High School Senior from Madras High School & Culver High School each will be awarded a Scholarship. Here is the link to order yours:
https://red-dog-apparel.myshopify.com/collections/coraWarm-upWarm-upI. 3 Rounds
12 Band Pull Aparts
9 Situps (strict or GHD)
6 Ring Rows or Pull-ups
3 Seated Box Jumps

II. 10 minutes to practice/build to a 3 rep max Pushup/HSPU
-pushup
-box hspu
-hspu negatives
-hspu
-deficit hspu
*after each set perform 3 Strict Pull-ups at highest level
-ring row
-banded
-strict
-strict C2BMetconCora (Time)21-18-15-12-9-6-3
Sit-ups
Box Jumps 24/20
Burpees
Pull-ups
*3 Handstand Push-ups after each setFIT may step-up and HRPU after each set
PER must jump for RX

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