CrossFit Ballwin – CrossFit
HERO Week has been tough, but absolutely outstanding! Today we will finish up with our 6th & final workout set to honor the fallen.
The EOD 131 memorial WOD, has special meaning to me. It’s something the Explosive Ordnance Disposal members in all four military branches complete every year to raise money & honor our fallen. Work hard & stay motivated.
-Trenton
EOD 131 Memorial WOD
Warm-up
Warm Up #6 (Run) (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Metcon
Metcon (Time)
EOD 131 Memorial WOD
With a partner, complete for time:
65 Front Squats 135/95
65 OHKBS 70/53
16 Partner Over Burpees
65 Hang Power Cleans 135/95
65 Single Arm KB Press 53/35
16 Partner over Burpees
65 Chest to Bar Pull-ups
65 Box Jumps 30/24
16 Partner over Burpees
65 Hand Release Push-Ups
65 “Pendlay” Barbell Rows 135/95
16 Partner over Burpees
400 Meter Run (both)
*Traditionally this workout is done in a 20# vest. If you choose this, it will be Rx+
*Partition reps as needed between partners.
*All reps must be completed before moving to the next.