CrossFit Ballwin – CrossFit

After spending the past week in a location running the same pre-deployment operations as many others that have passed before me, I remember the EOD 130 Memorial Wod and the significant meaning behind it. Work together and work hard. See you soon!
-Trent

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Warm-up

Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:

-Deadlift

-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Pigeon, Floor Sweep, 3rd World

Metcon

Metcon (Time)

EOD 130 Memorial Partner WOD for Time:

33 x Front Squats (135# / 95#)

33 x Kettlebell Swings (72# / 36#)

8 x Lateral Barbell Burpees

33 x Hang Power Cleans (135# / 95#)

33 x Push Press Single KB (54# / 36#)

8 x Lateral Barbell Burpees

33 x Chest to Bar Pull-ups

33 x Box Jumps (30” / 24”)

8 x Lateral Barbell Burpees

33 x Push-ups

33 x Pendlay Barbell Rows (135# / 95#)

8 x Lateral Barbell Burpees

*“MASTER” – Individual RX Workout: Prescribed weights listed above, prescribed movements listed above, and completed as an individual with a 10lb weighted vest or body armor (athlete’s choice). The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.

“SENIOR” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. Prescribed weights listed above, prescribed movements listed above, and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.

“BASIC” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS/MOVEMENTS. Prescribed movements listed above or substitutions and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all 33 reps have been completed.

“CANDIDATE” – Modified Individual Workout: NO BODY ARMOR OR WEIGHT VEST. MODIFIED WEIGHTS. MODIFIED MOVEMENTS, MODIFIED REPS. Prescribed movements listed above or substitutions and completed as an individual. The movements will be completed as a “Chipper”. Athlete cannot proceed to the next movement until all reps have been completed.