Today, we will be doing a new hero WOD! This hero is someone near and dear to all of our hearts. I was very humbly approached this past week and asked if I had today programmed yet. I was confused by the question, but told her that I hadn't programmed it yet. She told me with a big smile on her face that today, Monday, February 17, 2014 marked her 10 year anniversary of being cancer free. Then it all made sense why she had asked about programming. I told her not to worry, and that we would do something special just for her. Of course, anytime crossfitters do something special, it usually means extra pain and agony. So, I present you all with a new hero WOD...or heroine for that matter. Today's workout is "Colleen." Be sure to give her a big hug and congratulations today as we celebrate her being cancer free for 10 years! We love you, Colleen, and you make the box a better place. Thank you!!!
GYM PROGRAM
Warm-up
Tabata DU
2 Rounds
25 Jumping Jacks
20 Air Squats
15 Dislocates
10 Push-ups
5 Russian Swings
Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Roll Hamstrings - 1min/side
Athlete's Choice - 2min
Skill/Strength
Off
WOD
"Colleen"
10 Rounds for time
10 C2B Pull-ups
10 KB Swings (53/35)
10 Pistols
10 Weighted Push-ups (45/25)
35:00 cap
SMOLOV SQUAT CYCLE
Off
Only one more day left of Smolov before you retest. Tomorrow will be the last squat day. Then you're free! You guys have all done great. Don't forget to show Colleen love if you see her today!
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