090502 WOD “Hansen”

Workout: “Hansen”

Five rounds for time of:
2 pood(70lb.)Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

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HeroDanielHansen-th.jpg

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Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Todays WOD is a new “hero” workout. It is also a sad reminder of another soldier giving the ultimate sacrifice. Do this WOD and dedicated your effort to this fallen hero’s memory.

Advanced(RX’d):

Five rounds for time of:
2 pood(32kg/70lb.)Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups


Intermediate:

Three rounds for time of:
1.5 pood(24kg/53lb.)Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups


Beginner:

Three rounds for time of:
(12kg/35lb.)Kettlebell swing, 10 reps
10 Burpees
10 Glute-ham sit-ups

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Today I am competing in the Crossfit Games Northern California qualifiers.  There are 120 men competing for 5 spots, to represent NorCal in the Crossfit Games. There are two WOD’s scheduled for Saturday.  Here is the link to the heats, and here’s the link to the NorCal qualifier website.  I’ll try to post here or on Facebook after the WOD’s.  If I make top 40 men, I move on to Sunday.  That will be no easy task, NorCal is filled with incredible athletes.

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