Ab-sured & 5PM Hero WOD – Lt. Brad Clark

CrossFit SoCo – CrossFit WOD

A: Ab-sured (Weight)

On The 3:00 x 6 Rounds:

1 D/B Farmer’s Carry – Heavy

16/12 Cal Bike

6 Push Press

Build In Push Press Weight

B: Lt. Brad Clark (Time)

Buy-In: 95 Double Unders

6 Rounds:

10 SA DB Clean & Press 50/35 (5R&5L)

11 Burpees

18 Weighted Lunges 50/35 (5R&5L)

Cash Out: 95 Double Unders
Thursday 5PM Hero WOD.

This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.


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