MONDAY YA!!!!!! See you guys at 6:00am! 
Warm up
- foam roll posterior chain
- foam roll lats
- ball pec release
- banded hamstring release
-
10 single leg deadlift per side with naked bar
- 6 single arm push ups
- Mb run 200 m
HERO WOD ….. meant to be challenging
Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized, TOGETHER 9 bar muscle-ups, each OR 5 STRICT PULLS UP AND 5 RING DIPS/BENCH 55-ft. partner barbell carry, 315 lb. OUTSIDE WITHOUT A PARTNER
- 6 deadlifts MW
- 9 bar facing burpees
- 5 strict pull ups
- 5 dips / bench / matador
- 200 m slam ball carry
Post rounds completed to comments.
Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces. Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees. He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.