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NEWS

WOD – Friday, April 21, 2017 – Liam

By dennis | In Classes | on April 20, 2017

Vintage Happy Hour

Friday – 6:30PM at Clutch!

Liam

For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

45 minute cap

Scaled Variations
Intermediate:
Run 600m with plate
60 Toes to Bar
40 Front Squats
6 Rope Climbs
Run 600m with plate

Beginner
Run 400m with plate
60 Hanging Knee Raise
40 Front Squats
20 Rope Pulls from laying to standing
Run 400m with plate

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

QuickFit

6 rounds
9 American Kettlebell Swings
12 Alternating Jumping Lunges
15 Situps


One Comment to "WOD – Friday, April 21, 2017 – Liam"

  • DJ says:

    April 21, 2017 at 7:59 am - Reply

    So “partition as needed” means you can do something like “10 rnds: 10 t2b, 5 sqt, 1 rope climb”? (Please say yes)

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