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.

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EOD 131 Memorial WOD


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 (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.