10.16.17

CrossFit Blue Diamond – WOD

Warm-up

500m Row (Time)

Max Effort 500m Row

Mobility

3×5 banded arm raises, wall slides and clocks

Gymnastics

8 min EMOM

even: 1 strict c2b, 1 strict pull-up, 2 kipping c2b pull-ups, 2 kipping pull-ups

odd: 4-6 t2b/knees to chest

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here