CrossFit Macedonia

Strength: Front squat (from hole – use the safety arms)
EMOM 10 minutes
-3 Front squats @70% 1RM

TEAM WOD (based on the Hero WOD “NICKMAN”)

10 Rounds for time of:
-200 Meter farmers walk @60/53/50/35/25 (these are weight options – 1 per hand)
-10 Pull-ups @20/14 (wallball held between feet)
-20 Slamball thrusters @30/20 (10 per arm – athlete will balance ball in single hand)

*Teams of two will perform the “I go; you go” for the workout. Each athlete will finish 5 rounds each for a total of 10 rounds.

U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.

Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top